Clap Push Up

Clap Push-Up is an explosive exercise that targets the chest , shoulders , triceps and core muscles . The exercise improves explosiveness and power in the upper body, and is a challenging variation of the usual push-up.

Correct technique

How to perform the Clap Push-Up correctly:

1. Begin in a plank position with your hands placed slightly wider than shoulder-width apart.
2. Lower your chest towards the ground by bending your elbows.
3. Press up explosively so that the hands leave the ground.
4. Quickly clap your hands together in front of your chest while in the air, and place your hands back before landing.
5. Repeat for the desired number of repetitions, keep a controlled pace and focus on explosiveness.

Common mistakes

To get the most out of the Clap Push-Up, avoid these mistakes:

• Lack of explosiveness: Focus on using enough power to get your hands completely off the ground.
• Uncontrolled landing: Be sure to land softly with a bent elbow to avoid injury.
• Weak core activation: Keep your core stable and your hips in line with the rest of your body to avoid poor form.

Modifications and variations

Here are some modifications and variations of the Clap Push-Up:

• Beginner Modification: Start with knee push-ups to build strength and explosiveness before moving on to the full version.
• Advanced Variation: Perform several claps in the air or put your feet on an elevated platform for an extra challenge.

Repetitions and sets

Aim for 3 sets of 8-12 repetitions , or as many as you can perform with good form. Take breaks between sets to maintain explosiveness and quality of movement.