Drop Push-Up

How to Do:

1. Set Up: Place two benches parallel to each other, a comfortable distance apart (enough to jump from the floor onto them). Ensure they are stable and won’t move during the exercise.
2. Starting Position: Start in a traditional push-up position on the floor, with your hands placed slightly wider than shoulder-width apart and your body in a straight line from head to heels.
3. Explosive Push-Up: Perform an explosive push-up, pushing yourself off the ground with enough force to land your hands on the benches.
4. On the Benches: Land your hands firmly on the benches, keeping your body in a controlled position. Perform a push-up on the benches.
5. Drop Back Down: After the bench push-up, explosively push yourself off the benches, land back on the floor, and immediately perform another push-up.
6. Repeat: Continue performing explosive push-ups between the floor and the benches, focusing on smooth transitions and maintaining control throughout.

Benefits:

The drop push-up targets the chest, shoulders, and triceps while also improving explosive power and coordination. It enhances upper body strength, agility, and stability, and the inclusion of the benches adds a vertical element that challenges the muscles in a unique way.