Drop Plyo Push-Up: Master Advanced Upper Body Power Development

Are you looking to take your upper body power training to the next level? The Drop Plyo Push-Up combines the principles of depth drops with push-up plyometrics to create an advanced exercise for explosive strength development. In this comprehensive guide, we’ll break down everything you need to know about this powerful movement.

Watch the video below on how to maximize this exercise.

What is a Drop Plyo Push-Up?

The Drop Plyo Push-Up is an advanced plyometric exercise that enhances upper body power by utilizing the stretch-shortening cycle, particularly targeting the chest and pectoral muscles. This variation builds upon the traditional plyometric push-up by incorporating a depth drop component, similar to lower body plyometric training principles.

Equipment Requirements

To perform this exercise effectively, you’ll need:

• Two identical blocks (plyometric boxes or DC blocks)
• Height options ranging from 3-6 inches
• Stable, non-slip surface
• Sufficient space between blocks for hand placement

Proper Form and Technique

Before attempting the Drop Plyo Push-Up, ensure you’ve mastered the standard plyometric push-up. Here’s how to execute the movement:

1. Position your hands on the elevated blocks in a standard push-up position
2. Ensure adequate space between blocks for hand landing
3. Drop your hands from the blocks to the floor
4. Upon ground contact, immediately push explosively back to the starting position
5. Catch yourself on the blocks and reset for the next repetition

Programming Recommendations

As a power-focused exercise, proper programming is crucial for optimal results:

Sets and Reps

• Keep repetitions low (3-5 reps per set)
• Focus on maximum effort with each repetition
• Perform 5-8 sets for volume accumulation
• Rest adequately between sets to maintain power output

Exercise Pairings

The Drop Plyo Push-Up works exceptionally well when:

• Paired with other upper body plyometric exercises
• Combined with weighted throws
• Used as a primer before bench press or overhead press
• Integrated into power-focused upper body sessions

Scaling and Progression

For optimal progression:

• Begin with lower block heights (3-4 inches)
• Master regular plyometric push-ups first
• Gradually increase block height as technique improves
• Advanced athletes can work with heights up to 6 inches

Benefits and Applications

This advanced exercise offers several key benefits:

• Enhanced upper body power development
• Improved stretch-shortening cycle utilization
• Greater explosive strength in the chest and shoulders
• Transferable power for athletic movements
• Increased neural drive and muscle recruitment

Safety Considerations

While effective, this is an advanced movement that requires:

• Proper progression from basic plyometric push-ups
• Adequate upper body strength foundation
• Perfect technique before increasing intensity
• Regular assessment of fatigue and form quality

Conclusion

The Drop Plyo Push-Up represents an advanced progression in upper body power development. When programmed correctly and executed with proper form, it can significantly enhance explosive strength and athletic performance. Remember to start conservatively and progress gradually for optimal results and safety.