Chest Exercise · Body Weight

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Drop Push Up

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.

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Also known as: Drop Pushup

Category

Chest

Equipment

Body Weight

Target

Pectorals

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Drop Push Up

1. Get into a high plank with your hands set slightly wider than shoulder width.
2. Bend your elbows, keeping them tucked near your torso, to bring your chest down toward the floor.
3. Just before your chest touches down, quickly let your knees drop to the ground.
4. Straighten your arms to push yourself back up to the starting plank.
5. Complete your planned set count, emphasizing full range of motion and strong peak contraction in the pectorals.

Technique & Form Tips

Press by straightening the elbows while controlling the movement of the upper arms. Bench presses, push-ups and dips use different support points and shoulder positions; match the setup and range to the demonstrated variation.

Common Mistakes to Avoid

• Extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.
• Using the wrong shoulder setup: Follow the specific support and shoulder movement shown. A bench-press setup does not apply unchanged to a push-up or dip.
• Using momentum: Control the descent and ascent to focus on steady movement.

How to Breathe During This Exercise

Exhale during the pushing phase and inhale during the return.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Drop Push Up mainly targets your Pectorals, with your Triceps helping support the movement, along with your Shoulders.

More Chest Exercises

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

More Pectorals Exercises

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

Equipment Alternatives

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

Barbell Bench Press Barbell · Pectorals Cable Bench Press Cable · Pectorals Deep Push Up Dumbbell · Pectorals Exercise Ball Pike Push Up Stability Ball · Pectorals

FAQ

What muscles does the Drop Push Up work?

The Drop Push Up mainly works your pectorals. It also helps strengthen your triceps and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Drop Push Up?

You do the Drop Push Up with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Drop Push Up?

One mistake to watch for is extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Drop Push Up?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Drop Push Up?

The Barbell Bench Press trains your pectorals with barbell and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.