Depth Push-up (on knees)

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Depth Push-up (on knees)

Instructions

Preparation

Kneel on floor between two slightly elevated platforms slightly wider that shoulder width apart. With knees on floor or mat, position hands on floor beside sides of platforms. Position upper body off of floor with hips straight and arms extended.

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:

Easier

If exercise is too difficult try less intense plyo push-up variations or standard pushup on knees.

Harder

Perform exercise on toes with knees straight as ability improves.

Classification

 Utility: Plyometric
 Mechanics: Compound
 Force: Push

Force (Articulation)

Dynamic

Static

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