Exercise of the Week - Depth Push-up

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.

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 returning hands back on floor between platforms and repeat.

Comments

Keep body straight throughout movement. As with any plyometric, ensure 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

Place feet on platform as ability improves.

• Depth Push-up with feet on platform

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

Source