Kneeling Plyo Push-up

Classification

Utility: Plyometric
Mechanics: Compound
Force: Push
Function: Forward Push
Intensity: Medium High

Instructions

Preparation

Lie on floor with knees on padded surface. Position hands on floor shoulder width or slightly wider.  Assume a kneeling plank position, by pushing body up so arms are extended.

Execution

Bend arm and lower chest to floor. Immediately reverse direction by throwing body upward by quickly extending arm so hands leaves floor. Catch body and land with hands on floor in original starting position. Repeat.

Comments

Keep knees on padded surface. Also keep hips straight throughout movement; upper thighs should be kept inline with torso. Exercise can be performed with feet against floor board.

Easier

Begin with conditioning period of easier exercises.

Harder

Once this movement is mastered, try more challenging plyo push-up variations.

Force (Articulation)

Dynamic

Static

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