Drop Push

Also called box drop push-up, drop push-up and depth push-up.

Works

Chest, plus shoulders and triceps

Equipment

Other kit

Level

Intermediate

Type

Compound

How to do it

Setup. Position low boxes or other platforms 2-3 feet apart.

1. Move to a pushup position between them, supporting yourself by placing your hands on the boxes.
2. 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.

Cues

• Hands on the boxes, body straight.
• Drop to the floor, catch soft.
• Explode back up to the boxes.
• Hips stay in line.

Common mistakes

• Landing with locked arms.
• Hips sagging.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore wrists and a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Easier

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