The drop push up is a bodyweight exercise that targets the pectorals and also works the tricep and shoulders. It involves lowering the chest towards the ground in a plank position, dropping the knees to the ground at the bottom, and then pushing back up.
Also Works
TricepsShoulders
How to Perform
1
Start in a high plank position with your hands slightly wider than shoulder-width apart.
2
Lower your chest towards the ground, keeping your elbows close to your body.
3
Once your chest is just above the ground, quickly drop your knees to the ground.
4
Push yourself back up to the starting position by extending your arms.
5
Repeat for the desired number of repetitions.
Pro Tips
•Start in a high plank, lower your chest toward the ground, and drop your knees to the floor to complete the Pushup.
•Use this as a way to extend a set beyond failure on regular Pushups by switching to the easier knee position.
•Keep your core tight even when transitioning to the knees to maintain spinal alignment.
Common Mistakes
•Letting the hips sag when dropping the knees, which puts strain on the lower back.
•Dropping the knees too early before reaching a challenging point in the Pushup.
•Not maintaining a straight line from head to knees once the knees touch the ground.