Exercise guide
Drop Push
The Drop Push is an advanced upper-body plyometric drill. The hands begin on two low platforms before the athlete pushes away, moves the hands inward, and lands in a floor push-up position. The chest, shoulders, and triceps produce and absorb force during the transition.
Training context
Why use the Drop Push?
The drill trains the upper body to accept force quickly and regain a stable support position. It is more demanding than a standard push-up because the hands leave the platforms and land at a lower height.
Both platforms must be stable, equal in height, and placed on a nonslip surface. This exercise should follow mastery of regular and explosive push-ups.
Technique overview
Absorb the landing through soft elbows
Begin with the hands securely centered on the platforms and the body held in a firm plank. Press away just enough to clear the edges and move the hands to a shoulder-width floor position. Land with the elbows ready to bend and absorb force. Stop if the chest drops, the hips sag, or either hand lands unevenly.
Treat this as an overview and use a range, pace, and setup you can control.