Drop Down Press Ups

This is a good exercise for explosive chest power, and is ideal for sports such as Rugby - American Football and Martial Arts. A good level of upper body strength is required to support your body in the initial lowering phase. Avoid this exercise if you have weak wrists.

Commence the exercise in a standing position, leaning forward, with your hands extended downwards, palms facing the floor, with your fingers spread wide.

Drop down onto your palms one stride length in front of you, and then immediately push yourself upwards and forwards, taking your body to a normal press up position.

You may take 2 - 4 push offs to get to this position, however never over exert in the first movement, as the drop down onto your wrists will place considerable stress onto the wrist area. You may decide to drop down onto an exercise mat, however by leaning forward and having your arms extended downwards should minimize the drop.

Perform a standard press up, and then reverse the process, pushing up and back with your hands to a position that enables you to stand back up, in order to repeat the complete process for desired reps.

By having your legs wide throughout the movement will again lower your body down, and thus reduce the impact on your wrists and shoulder joint.