How to do the Drop Push Up
Drop Push Up is an intermediate multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
Drop Push Up demonstration · © GymiaFit
Drop Push Up at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Drop Push Up step by step
- 1Start in a high plank position with your hands slightly wider than shoulder-width apart.
- 2Lower your chest towards the ground, keeping your elbows close to your body.
- 3Once your chest is just above the ground, quickly drop your knees to the ground.
- 4Push yourself back up to the starting position by extending your arms.
- 5Repeat for the desired number of repetitions.
Drop Push Up — questions
What muscles does the Drop Push Up work?
The Drop Push Up primarily targets the Pectorals. It also recruits the Triceps, Shoulders as secondary movers.
What equipment do I need for the Drop Push Up?
None — the Drop Push Up uses your bodyweight only, so it works at home with nothing but floor space.
Is the Drop Push Up suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Drop Push Up?
Archer Push Up, Chest Tap Push-up (male), Clap Push Up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Drop Push Up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.