Box Drop Push-Up
A plyometric push-up where you drop from two low boxes to the floor between them and catch yourself, training the chest and arms to absorb force before you move on to explosive push-offs.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Triceps
- Front Delts
- Abs (Rectus Abdominis)
- Sets
- 3
- Reps
- 5–8
- Rest
- 60–120s
How to perform
Main muscles working (thicker lines)
Starting position
Set two low boxes or steps a little wider than your push-up stance and hold a high plank with one hand on each box, arms straight.
Brace the core so the body stays in one line.
Lift the hands off the boxes and let yourself drop.
Land with the hands on the floor at shoulder width between the boxes.
Bend the elbows to absorb the landing, then press up and place the hands back on the boxes.
Breathing: Inhale before the drop, exhale as you absorb and press back up.
Coaching tips
Soft elbows on landing
Stay rigid
Quiet hands
Common mistakes
Landing with locked elbows
Hips sagging on impact
Using boxes that are too high too soon
Safety notes
Start with low boxes and raise the height gradually.
Make sure the boxes are stable and won't slide.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.