Clap Push Ups: Video Tutorial & Exercise Guide
| Workout | Clap Push Ups |
| Primary Muscle Group | Chest |
| Secondary Muscle Group | Abs |
| Equipment Required | Bodyweight |
| Force Type | Push |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Advanced |
Clap Push Ups: Video Tutorial & Exercise Guide
Secondary Muscles Group
Clap Push Ups: Step-by-Step Guide
- Step 1: Start in a standard push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart. Keep your body in a straight line from your head to your heels, engaging your core throughout.
- Step 2: Lower your chest toward the floor by bending your elbows, keeping your elbows tucked in at about a 45-degree angle to your body.
- Step 3: Explosively push your body up from the floor, generating enough force to lift your hands off the ground.
- Step 4: While in the air, quickly clap your hands togClaude before returning them to the ground. Land with soft elbows to absorb the impact.
- Step 5: Lower yourself immediately into the next push-up and repeat for the desired number of repetitions.
Clap Push Ups: Overview
The Clap Push Up is an explosive, plyometric variation of the standard push-up that focuses on building upper-body strength and power. This exercise targets the chest, shoulders, and triceps, while also requiring significant core engagement. The explosive nature of the clap push-up helps develop fast-twitch muscle fibers, making it a great exercise for athletes and anyone looking to improve their overall power and explosiveness.
This movement also enhances your endurance and adds a dynamic element to traditional push-up routines, making it ideal for those looking to take their bodyweight training to the next level.
Clap Push Ups: Benefits
Clap Push Ups not only build upper-body strength in the chest, shoulders, and triceps but also improve explosive power and speed. The plyometric nature of the exercise activates fast-twitch muscle fibers, enhancing your ability to generate force quickly. This is especially beneficial for athletes involved in sports that require explosive upper-body movements, such as basketball, boxing, or martial arts.
The exercise also improves cardiovascular endurance and increases core stability, as you must engage your core to maintain proper form during the explosive movement.
Clap Push Ups: Pro Tips & Advanced Techniques
Ensure that your body stays in a straight line throughout the exercise. Avoid arching your back or sagging your hips. Focus on pushing explosively off the ground to generate enough height for the clap, but be sure to land with soft elbows to prevent injury. To make the exercise more challenging, try adding a double clap or clapping behind your back.
Clap Push Ups: Progression Plan
Beginner
Intermediate
Advanced
Clap Push Ups: Frequently Asked Questions (FAQs)
What muscles do Clap Push Ups target?
+This exercise primarily targets the chest, shoulders, and triceps, while also engaging the core and lower body for stability during the explosive movement.
Can beginners perform Clap Push Ups?
+Beginners can start by mastering regular push-ups, then progress to explosive push-ups without a clap, before attempting full Clap Push Ups.
How can I make Clap Push Ups more challenging?
+You can increase the difficulty by adding a double clap, clapping behind your back, or performing the exercise with your feet elevated.
What common mistakes should I avoid during Clap Push Ups?
+Avoid arching your back or sagging your hips. Focus on maintaining a strong core and using explosive power to lift your hands off the ground.
How often should I include Clap Push Ups in my routine?
+Include Clap Push Ups 1-2 times per week as part of your upper-body or plyometric workout routine to improve explosive power and endurance.
