Dropdown Push-up
- Duration: 00:00:23
**Body Part/Parts Used:**
- Pectoralis Major (Chest)
- Triceps Brachii
- Anterior Deltoids (Front Shoulders)
- Serratus Anterior
**Equipment Needed:**
- None (Bodyweight)
**Difficulty:**
- Intermediate to Advanced
**Directions:**
1. Start in a high plank position, with your hands directly under your shoulders and your feet hip-width apart.
2. Lower your body towards the ground as you would in a regular push-up, but go beyond a 90-degree elbow angle to deepen the stretch in your chest.
3. Hover just an inch above the ground.
4. Explosively push yourself back up to the starting position. Aim for full arm extension, engaging your chest and triceps.
**What it does for a person and the benefits:**
The Dropdown Push-up adds an extra element of difficulty and engagement over traditional push-ups. By dropping lower to the ground, you're deepening the stretch and engagement in the chest and shoulder muscles, which can lead to improved muscle hypertrophy. The explosive motion required to push yourself back up increases the exercise's plyometric nature, improving both muscle strength and power. The isometric hold just above the ground also helps in building endurance and mental grit.
- Pectoralis Major (Chest)
- Triceps Brachii
- Anterior Deltoids (Front Shoulders)
- Serratus Anterior
**Equipment Needed:**
- None (Bodyweight)
**Difficulty:**
- Intermediate to Advanced
**Directions:**
1. Start in a high plank position, with your hands directly under your shoulders and your feet hip-width apart.
2. Lower your body towards the ground as you would in a regular push-up, but go beyond a 90-degree elbow angle to deepen the stretch in your chest.
3. Hover just an inch above the ground.
4. Explosively push yourself back up to the starting position. Aim for full arm extension, engaging your chest and triceps.
**What it does for a person and the benefits:**
The Dropdown Push-up adds an extra element of difficulty and engagement over traditional push-ups. By dropping lower to the ground, you're deepening the stretch and engagement in the chest and shoulder muscles, which can lead to improved muscle hypertrophy. The explosive motion required to push yourself back up increases the exercise's plyometric nature, improving both muscle strength and power. The isometric hold just above the ground also helps in building endurance and mental grit.
Categories: