DROP PUSH-UP

Learn How To Do Drop Push-Up And Its Benefits

HOW TO DO DROP PUSH-UP

DROP PUSH-UP

Drop push-ups are a challenging variation of the traditional push-up, aimed at increasing upper body strength, explosive power, and endurance. Often favored by athletes, particularly in sports like football, basketball, and mixed martial arts, they enhance agility and power. However, they're advanced and should be attempted only by those who have mastered standard push-ups and possess the necessary strength and stability.

HOW TO DO:

Setup:

  1. Position two stable benches or boxes parallel to each other, leaving ample space between them.

  2. Ensure the benches or boxes are secure and won't tip over during the exercise.

  3. Place yourself so you can put your hands on the benches and your feet on the floor.

Starting Position:

  1. Begin in a regular push-up position, forming a straight line from head to heels.

Regular Push-Up:

  1. Lower your chest toward the bench by bending your elbows while maintaining proper form.

  2. Keep your body aligned and aim to bring your chest close to the bench without touching it.

Landing:

  1. During the descent, release your hands from the benches and aim to land with them on the ground.

  2. As you descend, lift your hands off the bench and direct them toward the ground for a soft landing.

  3. Land with slightly bent elbows to absorb impact and protect wrists.

Return:

  1. After completing the push-up on the ground, explosively push yourself up with maximum force.

  2. Use your chest, triceps, and shoulders to generate upward force.

  3. Place your hands back on the benches in the starting position.

Repeat:

  1. Perform the exercise for the desired number of repetitions.

  2. Focus on explosive push-offs from the ground and controlled returns to the benches.

  3. Maintain proper form throughout to ensure safety and effectiveness.

TIPS:

  • Beginners should start with standard push-ups and progress gradually to more advanced variations.

  • Ensure proper form and control to avoid strain on wrists and shoulders.

DROP PUSH-UP: BENEFITS

  1. Cardiovascular Strength: Elevates heart rate, improving cardiovascular endurance over time.

  2. Increased Speed and Power: Enhances speed, quickness, and power crucial for various sports.

  3. Whole-Body Workout: Engages multiple muscle groups simultaneously for comprehensive strength building.

  4. Core Strength: Requires core stability, strengthening abdominal muscles, obliques, and lower back.

  5. Muscular Endurance: Builds endurance for better athletic performance and reduced fatigue-related injuries.

  6. Fat Loss: Effective for burning calories and reducing body fat when combined with proper diet.

Drop push-ups provide a greater challenge than standard push-ups, targeting chest, shoulders, and triceps with increased range of motion. Use proper form and start with lower elevation if new to the exercise.

MUSCLE GROUPS

Primary:

Chest

Equipment:

No Equipment

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