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Exercises › Chest › Drop Push

Drop Push

Drop Push is an intermediate compound plyometrics that mainly works your chest, with help from your shoulders and triceps.

💪 Chest🏋️ Other📈 Intermediate🔗 Compound🎯 3-4 sets of 5-8 reps
Drop Push: starting position
Starting position
Drop Push: end position
End position

How to do the drop push

  1. Position low boxes or other platforms 2-3 feet apart.
  2. Move to a pushup position between them, supporting yourself by placing your hands on the boxes.
  3. 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.

Muscles worked

Primary: ChestSecondary: ShouldersSecondary: Triceps

Sets and reps

Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.

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Drop Push alternatives

Exercises that train the same main muscle, including options with other equipment.

Isometric Chest SqueezesBodyweight · BeginnerHeavy Bag ThrustOther · BeginnerPlyo Push-upBodyweight · BeginnerMedicine Ball Chest PassOther · BeginnerChest Push with Run ReleaseOther · BeginnerChest Push from 3 point stanceOther · Beginner

FAQ

What muscles does the drop push work?

It mainly works your chest; your shoulders and triceps assist.

How many sets and reps of drop push should I do?

Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.

Is the drop push good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More chest exercises →