Drop Push
Drop Push is a plyometric preparation – absorbing an upper-body drop exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Deltoid, Triceps brachii
- Exercise type
- Plyometric preparation – absorbing an upper-body drop
Exercise technique
- Platforms
Place two low, nonslip platforms on either side of your shoulder line.
- Support
Place your hands on the platforms and establish a high plank with feet behind you.
- Torso
Brace your abdominals and glutes to form a long line from head to heels.
- Release
Push lightly through your palms and move your hands inward off the platforms to the floor.
- Hand placement
Land your hands about shoulder-width apart with fingers spread.
- Absorb
Bend your elbows with control to slow your chest’s descent.
- Reset
Place your knees down and return your hands to the platforms, setting up each repetition separately.
Key technique points
- Choose low platforms.
- Plant your whole palms.
- Bend your elbows on landing.
- Maintain your lower back in the plank line.
- Land both hands simultaneously.
- Reset before repeating.
Common mistakes
Landing on straight arms
Do not absorb the drop with locked elbows and wrists.
Sagging the lower back
Do not release abdominal support as your hands move to the floor.
Platforms too high
Do not choose a drop height your upper body cannot decelerate.
Hands too narrow
Do not create an unstable support area on the floor.
Reaching the face forward
Do not let your head fall ahead of your hands.
Sliding supports
Do not perform the movement where the platforms can slide apart.
Frequently asked questions
Drop Push: why is “Landing on straight arms” a mistake?
Do not absorb the drop with locked elbows and wrists.
Drop Push: why is “Sagging the lower back” a mistake?
Do not release abdominal support as your hands move to the floor.
Drop Push: why is “Platforms too high” a mistake?
Do not choose a drop height your upper body cannot decelerate.
Drop Push: why is “Hands too narrow” a mistake?
Do not create an unstable support area on the floor.
Drop Push: why is “Reaching the face forward” a mistake?
Do not let your head fall ahead of your hands.
Drop Push: why is “Sliding supports” a mistake?
Do not perform the movement where the platforms can slide apart.
What should I focus on when doing Drop Push?
Choose low platforms. Plant your whole palms. Bend your elbows on landing. Maintain your lower back in the plank line. Land both hands simultaneously. Reset before repeating.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.