Drop Push

A intermediate plyometrics exercise for the chest, done with a other equipment.

Main muscles: Chest
Also works: Shoulders and Triceps
Equipment: Other equipment
Level: Intermediate
Type: Compound
Movement: Push

How to do the Drop Push

Position low boxes or other platforms 2-3 feet apart.
Move to a pushup position between them, supporting yourself by placing your hands on the boxes.
With good posture, drop from the platforms by pressing up and moving your hands to shoulder width, cushioning your landing by absorbing the impact through the arm.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Drop Push

Questions

What muscles does the Drop Push work?

Mainly the chest, with the shoulders and triceps helping.

Is the Drop Push good for beginners?

It's rated intermediate. Beginners can build up to it with Heavy Bag Thrust first.

What can I do instead of the Drop Push?

Good alternatives that train the chest: Heavy Bag Thrust, Incline Push-Up Depth Jump, Chest Push (multiple response) or Chest Push (single response).

How many sets and reps of the Drop Push should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).