drop push · Impulse

What is Drop Push? The drop push is a dynamic bodyweight exercise that combines elements of a push-up and a jump squat. It involves dropping your body quickly to the ground from a standing position, performing a push-up, and then explosively pushing yourself back up while jumping into the air.

Start in a standing position with your feet shoulder-width apart.
Drop down quickly by bending your knees and placing your hands on the ground shoulder-width apart.
Extend your legs back into a plank position, keeping your body in a straight line from head to heels.
Perform a push-up by lowering your chest towards the ground and then pushing back up to the starting position.
Explosively push through your hands and feet to jump up into the air, reaching your arms overhead.
Land softly with bent knees to absorb the impact and immediately go into the next repetition.

Allowing the hips to sag during the push-up, compromising form and increasing the risk of injury. - Failing to engage the core muscles, leading to instability and decreased power in the jump.
Not landing softly after the jump, putting unnecessary strain on the joints. - Rushing through the exercise without focusing on proper technique, reducing effectiveness and increasing the risk of injury.

Focus on maintaining proper form throughout the movement, with a strong core and straight body line.
Engage the chest, triceps, shoulders, and core muscles to maximize the effectiveness of the exercise. - Land softly with each jump to protect the joints and improve control.
Start with slow and controlled movements before progressing to faster, more explosive repetitions. - Incorporate drop pushes into a high-intensity interval training (HIIT) workout for a challenging full-body workout.

Chest: The push-up component of the drop push targets the chest muscles. - Triceps: The triceps are engaged during the push-up phase of the exercise. - Shoulders: Both the anterior and medial deltoids are activated during the push-up and jump. - Core: The core muscles work to stabilize the body throughout the movement.
Legs: The jump squat component engages the quadriceps, hamstrings, and glutes.