Smart Workout Diary

Drop Push-Up

The drop push-up is a plyometric push-up performed with the hands starting on a low raised platform and dropping to the floor before completing the push-up. It primarily trains the chest, triceps, and shoulders while developing upper-body power, landing control, and pressing coordination. It can support explosive strength and athletic conditioning.

Demonstration

Drop Push-Up — demonstration 1
Drop Push-Up — demonstration 2

Instructions

  1. Set a stable low platform in front of you and begin in a high plank with both hands on its edge, hands slightly wider than shoulder width.
  2. Brace your core and form a straight line from head to heels; keep your neck neutral and shoulders positioned away from your ears.
  3. Step or shift forward off the platform so both hands drop together to the floor. Land with softly bent elbows and allow the elbows to bend further to absorb the impact.
  4. Immediately perform a push-up by lowering under control until your chest approaches the floor, keeping the elbows at roughly a 30- to 45-degree angle from the torso.
  5. Press back up to a firm plank, then return your hands to the platform and reset before the next repetition. Use a low height and stop if you cannot land quietly and in control.
Muscle Group
Chest
Other Muscle Groups
Triceps, Front Delts
Type
Plyometric
Mechanics
Compound
Equipment
Step Platform, Body Only
Difficulty
Intermediate

Technique tips

  1. Prioritize a soft landing: keep the elbows bent on contact rather than catching your body with locked arms.
  2. Use a conservative platform height: increase height only after every landing and push-up remains controlled.
  3. Keep the hips aligned: avoid letting the hips sag or pike as your hands drop and during the push-up.
Exercise library