Drop Push Up
Use pure bodyweight leverage to build a chest that grows from tension: Drop Push Up slots into any chest session.
How to do Drop Push Up
- Start in a high plank position with your hands slightly wider than shoulder-width apart.
- Lower your chest towards the ground, keeping your elbows close to your body.
- Once your chest is just above the ground, quickly drop your knees to the ground.
- Push yourself back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
Drop Push Up Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Change leverage or elevation before you add load.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Add reps first, then slow the lowering phase.
Common Drop Push Up Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Cutting the range short so the chest never lengthens
Lower under control to a real stretch before pressing back.
Easier and Harder Than Drop Push Up
Swap Drop Push Up For
Drop Push Up — Frequently Asked Questions
How do you do the Drop Push Up?
Start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your chest towards the ground, keeping your elbows close to your body. Once your chest is just above the ground, quickly drop your knees to the ground. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Drop Push Up work?
The Drop Push Up primarily targets the pectorals. It is classified as a chest exercise and is performed with your bodyweight only.
How many sets and reps of the Drop Push Up should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Drop Push Up good for beginners?
Yes. The Drop Push Up is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Drop Push Up?
Try the Incline Dumbbell Press, Cable Crossover or the Pec Deck Fly. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
