Clapping Push-Up
The clapping push-up is an exhilarating bodyweight exercise that develops upper-body power and strength. Often called a plyo push-up, this exercise targets the muscles of the chest, triceps, and shoulders. It can be used for a variety of goals, from increasing power and strength to boosting conditioning.
It's easy to get started with the clapping push-up. Begin in a standard push-up position with your arms straight and your hands flat on the floor. Lower your body until your chest nearly touches the ground, then explosively push up with enough force to clap your hands together. When you land, quickly lower your body back into the starting position.
This exercise can be used to increase power and strength with low reps, or for conditioning with higher reps. It's also a great way to add variety and intensity to your workouts. To make it more challenging, you can add a pause on the way down or increase the distance between your hands before pushing off the ground.
The clapping push-up is a fantastic exercise for anyone looking to increase upper-body power and strength. It can be used in a variety of ways to target different muscles and goals, and is sure to add an extra dose of intensity to your workouts.
Type:
Plyometrics
Muscles Used:
Chest
Level:
Beginner
Equipment:
Body Only
Benefits Of This Exercise
- The clapping push-up is an effective exercise for strengthening the chest, triceps, shoulders, and core.
- It targets the powerful fast-twitch muscle fibers, leading to increased speed and strength in pressing movements.
- This exercise is great for building upper-body power and strength, as well as boosting conditioning.
- It's easy to get started with the clapping push-up and can be modified to increase difficulty.
- The clapping push-up is sure to add an extra dose of intensity to your workouts.
Step by Step Instructions For Clapping Push-Up
The clapping push-up is an exhilarating bodyweight exercise that develops upper-body power and strength. This exercise is great for targeting the muscles of the chest, triceps, and shoulders and can be used for a variety of goals, from increasing power and strength to boosting conditioning. Here is a step-by-step guide on how to do the clapping push-up:
- Begin in the “up” position of a push-up: arms extended, back and neck in a straight line, and core tight. This will be your starting position.
- Descend into the bottom position of the push-up by flexing at the elbows until they reach a 90-degree position.
- Push upwards as powerfully as possible through your hands to propel yourself upwards off the ground and into the air.
- Bring your hands together to complete a clap while in the air. Return to the starting position and immediately transition into a subsequent repetition.
- Repeat for the recommended amount of repetitions.
To make the exercise more challenging, you can add a pause on the way down or increase the distance between your hands before pushing off the ground. The clapping push-up is a fantastic exercise for anyone looking to increase upper-body power and strength and add an extra dose of intensity to their workouts.
Warm Up Tips
- Warm up your upper body by performing some arm circles and shoulder rolls.
- Do some wrist stretches to prepare your wrists for the impact of the clapping push-up.
- Perform a few regular push-ups to activate the muscles in your chest, triceps, and shoulders.
- Engage your core by doing some plank exercises or abdominal crunches.
- Start with a few practice reps of the clapping push-up at a slower pace to get the movement pattern down.
- Gradually increase your speed and power as you warm up, but be mindful of maintaining proper form.
- Take breaks between sets to rest and stretch out your muscles.
- Finish your warm-up with some light stretching for your chest, triceps, and shoulders.
Clapping Push-Up Safety Tips
- Warm up properly before attempting clapping push-ups to prevent injury.
- Ensure that your form is correct throughout the exercise. Keep your back and neck in a straight line and engage your core to avoid straining your lower back.
- Start with a modified version of the clapping push-up if you are a beginner. Place your knees on the ground instead of your toes to reduce the amount of weight you are lifting.
- Avoid overextending your elbows at the bottom of the push-up. This can put excessive strain on your joints and increase the risk of injury. Aim to lower your body until your elbows reach a 90-degree position.
- Land softly after clapping your hands together to minimize the impact on your wrists and shoulders. Focus on absorbing the landing with your muscles rather than relying solely on your joints.
- Progress gradually with the clapping push-up. Start with a few repetitions and gradually increase the number as your strength and power improve.
- Listen to your body and take breaks if needed. If you experience any pain or discomfort, stop the exercise and consult a healthcare professional.
- Keep a controlled pace throughout the exercise. Avoid rushing through the movement, as this can compromise your form and increase the risk of injury.
- Breathe properly during the clapping push-up. Inhale as you lower your body and exhale as you push
Incorporating Into Other Workouts
The clapping push-up is an exhilarating bodyweight exercise that can be incorporated into workouts in various ways. Here are some suggestions:
1. Strength Training: The clapping push-up is a great addition to upper-body strength training routines. You can include it as part of a circuit or superset with other exercises targeting the chest, triceps, and shoulders. For example, you can perform a set of clapping push-ups followed by dumbbell bench presses or overhead presses to further enhance strength gains.
2. Plyometric Training: Since the clapping push-up involves explosive movements, it can be incorporated into plyometric workouts. Combine it with other plyometric exercises like jump squats, box jumps, or medicine ball slams to create a high-intensity, full-body workout that improves power and athleticism.
3. Conditioning Workouts: The clapping push-up can also be used for conditioning purposes. Include it in a circuit or perform it as a standalone exercise with higher reps and shorter rest periods. This will help improve muscular endurance and cardiovascular fitness while still targeting the chest, triceps, shoulders, and core.
4. Progression and Variations: As you become more proficient in the clapping push-up, you can increase the difficulty level by adding variations. For example, you can try performing clapping push-ups with one hand, alternating hands, or on an unstable surface like a Bosu ball. These variations challenge your stability and further engage your core muscles.
Remember to always prioritize proper