PlanWorkouts

Exercise 1275 · REF Q497lAE

Drop Push Up exercise animation

Drop Push Up

Category
Chest
Equipment
Body Weight
Target
Pectorals

The drop push-up adds an eccentric overload component — lowering under control from a raised position before pressing back up — which is a good way to build strength past where straight bodyweight reps plateau. That extra time under tension on the way down is doing more work than the press itself. Ease into it gradually since the shoulder absorbs more stress catching the drop than in a standard push-up.

How to Do the Drop Push Up

  1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
  2. Lower your chest towards the ground, keeping your elbows close to your body.
  3. Once your chest is just above the ground, quickly drop your knees to the ground.
  4. Push yourself back up to the starting position by extending your arms.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Drop Push Up primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have body weight? These target the same pectorals with different equipment.

Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals Barbell Bench Press Barbell Bench Press Barbell · Pectorals

FAQ

What muscles does the Drop Push Up work?
The Drop Push Up primarily targets the pectorals, with the triceps and shoulders assisting.
What equipment do I need for the Drop Push Up?
The Drop Push Up is done with no equipment — just body weight.
What's a good alternative to the Drop Push Up?
If you don't have access to the space or setup it needs, the Assisted Chest Dip (kneeling) targets the same pectorals using leverage machine instead.