Drop Push
Trains the Pecs.
- Equipment
- A box
- Mechanic
- Compound
- Force
- Push
- Level
- Intermediate
How to do it
- Set two low boxes or blocks on the floor about shoulder-width apart, and place your hands on them in a push-up position.
- Extend your legs behind you so the body forms a straight line, and brace the stomach.
- Lift the hands off the boxes and drop to the floor between them, landing with the elbows bent and the chest low.
- Absorb the landing by continuing to lower until the chest is just above the floor.
- Drive up explosively so the hands leave the floor and land back on top of the boxes.
- Reset in the push-up position on the boxes and repeat.
Common mistakes
- Catching the drop with straight arms. The elbows are already bending as the hands hit the floor; a stiff landing loads the wrists and shoulders with the whole fall.
- Using boxes that are too high. A few inches is enough; the drop is there to make the push harder, not to test how much impact the shoulders can take.
- Letting the hips sag on landing. The body lands as one straight piece; if the hips hit the floor first, the trunk is not braced.
- Landing back on the edge of the box. Aim for the middle of the box on the way back up; a hand that catches the edge slips off.