Depth Push-up (on knees)

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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: 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 standard pushup on knees. One Arm Plyo Push-up Shoulder Tap Push-up Harder Perform exercise on toes with knees straight as ability improves. Depth Push-up with legs straight

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