Drop Push Up

Drop Push Up

The Drop Push Up is a dynamic exercise that engages multiple muscle groups, providing a challenging workout for the upper body. It is an advanced variation of the traditional push up and requires a strong foundation of strength and stability. This exercise primarily targets the chest muscles, shoulders, triceps, and core. To perform the Drop Push Up, one starts in a high plank position with hands slightly wider than shoulder-width apart. Next, lower down the entire body to the ground by bending the elbows and keeping them close to the sides. This is the initial stage of the drop push up, where the chest and hips are in contact with the ground. From this position, explosively push through the hands, engaging the chest, shoulders, and triceps to lift the upper body off the ground in a powerful motion. This upward push generates enough force to allow the hands to leave the ground momentarily before catching the body's weight as it descends back to the starting position. The Drop Push Up challenges the muscles to contract more powerfully due to the explosiveness required to lift the body off the ground. It not only improves upper body strength but also enhances stability, coordination, and core stability. Remember to focus on maintaining proper form throughout the exercise. Keep the core engaged, back straight, and avoid sagging or arching in the lower back. Start with the modified version of this exercise and gradually progress to the full Drop Push Up as your strength improves. Incorporating the Drop Push Up into your workout routine can add variety and make your upper body training more exciting and intense. However, always listen to your body, know your limits, and ensure proper warm-up before attempting any advanced exercises.


  • Assume a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
  • Lower your chest down towards the ground, keeping your elbows tucked close to your body.
  • As you lower, drop your knees to the ground and shift your weight onto your hands as support.
  • Once your chest touches the ground, push through your hands to lift your chest back up.

Tips & Tricks

  • Focus on maintaining proper form and alignment throughout the movement.
  • Engage your core muscles to stabilize your body during the exercise.
  • Control the tempo of the movement to ensure maximum muscle activation.
  • Gradually increase the difficulty by lowering your chest closer to the ground.
  • Ensure a full range of motion by lowering your body until your chest touches the ground.
  • Keep your elbows close to your body to target the triceps effectively.
  • Incorporate other upper body exercises, such as push-ups and bench press, to improve overall strength.
  • Vary your hand positioning to target different areas of your chest and triceps.
  • Combine the drop push up with cardio exercises for a high-intensity workout.
  • Remember to breathe evenly and avoid holding your breath during the exercise.


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