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Chest · Advanced

Drop Push-Up

Advanced drop-to-push-up drill that catches bodyweight through the hands and immediately controls the bottom pressing position.

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Drop Push-Up demonstration

Exercise overview

Training details

ChestTricepsShouldersAbs

Equipment

Bodyweight

Sets × reps

3 × 5

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand over a clear nonslip floor area with your feet about hip-width apart and hands ready in front of your chest.
  2. 02Bend your knees, pitch forward, and place both palms firmly beneath your shoulders as your feet jump back.
  3. 03Absorb the drop by bending your elbows and lowering immediately into the bottom of a push-up while keeping your trunk rigid.
  4. 04Press strongly to straight arms without letting your hips sag or your shoulders collapse.
  5. 05Step your feet forward, stand to reset, and repeat only while every hand landing remains controlled.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell FlyComparable substituteBench PressComparable substituteDumbbell Deep Push up and Renegade RowComparable substituteDumbbell Renegade RowComparable substituteCable Triceps PushdownComparable substituteDiamond Push-Up

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