Drop Push Up
- Músculo objetivo
- Pectoralis Major Sternal Head
- Músculos sinergistas
- Biceps Brachii, Brachialis, Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
- Equipamiento
- Body weight
- Parte del cuerpo
- Chest
- Tipo
- Strength
The drop push up is a bodyweight pressing exercise that primarily targets the lower, sternal fibers of the chest (pectoralis major), with the front shoulders, upper chest, triceps, biceps, and brachialis assisting. By pressing from an elevated hand position so your chest can sink below your hands, it adds depth and a deeper stretch than a floor push-up, making it a strong progression for building chest strength.
Cómo hacer el Drop Push Up
- 1Set up two stable, level raised supports under your hands so there is a gap your chest can pass between when you lower.
- 2Place your hands on the supports slightly wider than shoulder-width and grip firmly so your wrists stay neutral.
- 3Step your feet back into a high plank with your body in a straight line from head to heels.
- 4Brace your core and squeeze your glutes, keeping your hips level rather than sagging or piking.
- 5Bend your elbows and lower your chest under control between the supports, dropping below hand level for a full stretch.
- 6Keep your elbows tucked at roughly a 45° angle to your torso as you descend, lowering until you feel a deep stretch across the chest.
- 7Press through your palms and drive your chest back up until your arms are fully extended.
- 8Repeat for your target reps, then lower your knees to the floor to finish.
Consejos de técnica
- Lower with a slow, controlled tempo so the chest takes the deeper range of motion under tension rather than dropping fast.
- Keep a straight line from head to heels by bracing your core and squeezing your glutes throughout the set.
- Only descend as deep as you can control with no shoulder pain — increase depth gradually as your mobility and strength improve.
- Keep your shoulder blades drawn down and slightly back to protect the shoulder joint at the bottom of each rep.
- Make sure your hand supports are stable and level before you start so they cannot shift or tip under load.
Errores comunes
- Letting the hips sag or pike, which breaks the straight body line and shifts work off the chest.
- Flaring the elbows out to 90°, which loads the shoulder joint and reduces chest engagement.
- Dropping into the bottom too fast, which strains the shoulders and removes tension from the muscles.
- Only doing a shallow rep without using the extra depth, which wastes the deeper stretch this variation provides.
- Craning the neck up to look forward, which strains the cervical spine instead of keeping a neutral head position.
Preguntas frecuentes
What muscles does the drop push up work?
It primarily works the lower, sternal fibers of the chest (pectoralis major), with the front deltoids, upper chest, triceps, biceps, and brachialis assisting as synergists.
How is the drop push up different from a regular push-up?
Your hands are elevated so your chest can drop below hand level at the bottom. This adds depth and a deeper chest stretch than a floor push-up, where the floor stops your range of motion.
Is the drop push up good for beginners?
It is better suited to those who already do standard push-ups well, since the extra depth is more demanding on the chest and shoulders. Beginners should master floor push-ups first, then add depth gradually.
How deep should I go on each rep?
Lower until you feel a strong but pain-free stretch across the chest with your chest below your hands. Only go as deep as you can control, and increase the range over time as your strength and mobility improve.
How many sets and reps should I do?
Three to four sets of 8 to 15 controlled reps is a solid range. Lower the reps if you cannot keep a straight body line and full depth, and progress by adding range or reps over time.
