Depth Push-up

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Instructions Preparation Kneel on floor between two slightly elevated platforms slightly wider that shoulder width apart. Position hands on floor beside sides of platforms. Position upper body off of floor with arms extended. Straighten body and place forefeet back on floor or on rear elevated platform. Execution Lower body to floor and immediately push body up as fast as possible. As hands leave ground rapidly place hands on platforms to sides, catching body before it falls. Lower body again. As soon as slight stretch is felt in chest or shoulders, immediately push upper body upward. Before upper body falls immediately remove hands off of platforms and catch body by return hands back on floor between platforms and repeat. Comments Keep body straight through out movement. As with any plyometric, insure solid strength foundation is first achieved. Joints, particularly shoulders, should be free of biomechanical deficiencies: Infraspinatus Weakness Abdominal Weakness Shoulder Transverse Extension Inflexibility Protracted Shoulder Girdle Easier If exercise is too difficult try less intense plyo push-up variations or pivot off of bent knees instead of toes. Depth Push-up on knees One Arm Plyo Push-up Alternating Plyo Push-up on knees and Bosu Shoulder Tap Push-up Clap Push-up Harder Increase height of platforms as ability improves. Feet can also be placed higher platform for greater intensity or to vary angle of exercise.

Classification  Utility: Plyometric  Mechanics: Compound  Force: Push Force (Articulation) Dynamic Shoulder Transverse Flexion / Flexion Transverse Extension / Extension Scapula & Clavicle Protraction Retraction Elbow Extension Wrist Flexion Static Spine (Thoracic, Lumbar) Flexion Knee Extension