Drop Push-Up
From a plank with the hands on two benches, the hands drop to the floor between them for a push-up and then drive back up onto the benches; a plyometric push-up.
How to do it
Setup
Two flat benches parallel, a shoulder-width gap between them, hands on the benches, body in a plank.
Steps
- Drop the hands off the benches and land them on the floor, elbows bending.
- Sink straight into a push-up.
- Drive up hard enough to put the hands back on the benches.
Common mistakes
Landing on locked elbows: soft elbows absorb every landing. Hips piking to make the drop easier: the plank line stays. Benches set too high for your strength: start low and raise them as the push grows.
Breathing
Sharp exhale on the drive.
