Clapping Push-ups
How to do Clapping Push-ups?
Clapping push-ups are a type of plyometric push-up that adds an explosive element to the traditional push-up. By pushing off the ground with enough force to clap your hands before returning to the starting position, this exercise increases upper body power, speed, and strength. Clapping push-ups are often used to develop explosive strength and muscle endurance, making them a great addition to any advanced fitness routine.
Clapping push-ups are an excellent exercise for building explosive upper body power, speed, and muscle endurance. Whether you’re an athlete looking to improve your performance or simply want to challenge your strength and coordination, clapping push-ups provide a dynamic and effective workout that can be modified for any fitness level.
Steps to Perform a Proper Clapping Push-up
1. Starting Position:
• Begin in a high plank position with your hands placed slightly wider than shoulder-width apart. Your body should form a straight line from your head to your heels. Engage your core and glutes to maintain proper body alignment.
2. Lower Your Body:
• Inhale as you bend your elbows and lower your chest toward the ground. Keep your elbows close to your body or at a 45-degree angle as you lower yourself until your chest is just above the floor.
3. Explosive Push-off and Clap:
• As you exhale, push through your palms with maximum force to propel your upper body off the ground. While in the air, quickly clap your hands together before landing.
4. Controlled Landing:
• As your hands return to the floor, land softly by bending your elbows slightly to absorb the impact. Keep your core engaged to maintain body alignment.
Benefits of Clapping Push-ups
• Develops Explosive Power: The fast, forceful push-off helps develop explosive strength in the chest, shoulders, and triceps, improving athletic performance and power.
• Increases Muscle Endurance: Clapping push-ups require repetitive, quick muscle contractions, helping to build upper body endurance over time.
• Engages Fast-Twitch Muscle Fibers: This exercise heavily recruits fast-twitch muscle fibers, which are essential for generating power and speed, making it great for athletes.
• Enhances Core Stability: The dynamic nature of clapping push-ups requires a strong core to stabilize the body during the push-off and landing phases, improving core strength and balance.
• Boosts Cardiovascular Fitness: The explosive movement elevates your heart rate, providing both strength training and a cardiovascular challenge in one exercise.
• Improves Coordination and Timing: Clapping push-ups require precise coordination and timing, improving your overall body control and motor skills.
• Strengthens Upper Body Muscles: This exercise targets the chest, shoulders, and triceps, helping to build upper body strength and muscle definition.
• Functional Strength Development: The explosive nature of clapping push-ups mimics powerful, real-world movements, enhancing functional strength for sports and everyday activities.
Tips for the proper execution of Clapping Push-ups
Controlled Landing: Ensure that you land softly, with your elbows slightly bent to reduce impact on your joints. Absorbing the landing smoothly will prevent injury and allow you to maintain good form.
Powerful Push-off: Focus on generating maximum force during the push-off phase to achieve enough height for the clap.
Core Engagement: Keep your core tight throughout the movement to maintain a straight body line. This prevents sagging or arching in your lower back.
Start Small: If you’re new to clapping push-ups, start with smaller push-offs before progressing to clapping push-ups as your strength improves.
Breathing: Inhale as you lower your body, and exhale forcefully during the explosive push-off. Proper breathing supports power generation.
Muscles worked when doing Clapping Push-ups
Primary Muscles:
•Chest: Pectoralis major and minor
•Shoulders: Anterior deltoids
•Triceps: Triceps brachii (back of the arms)
Secondary Muscles:
•Core: Abdominals and obliques (for stabilization)
•Lower Back: Erector spinae (to maintain body alignment)
•Legs: Quadriceps and glutes (engaged to stabilize the body during the push-off and landing)
•Forearms and Wrists: Stabilizers that help control the landing impact
Primary Muscle(s):
Middle chest
Secondary Muscle(s):
Anterior delt
Triceps
Forearm
Equipment needed for Clapping Push-ups
Adjust the difficulty of Clapping Push-ups
How to make Clapping Push-ups harder?
How to make Clapping Push-ups easier?
How to make Clapping Push-ups harder?
To make Clapping Push-ups harder:
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Add Multiple Claps: For a greater challenge, try clapping multiple times while in the air before landing.
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Increase Height of Push-off: Focus on pushing off the ground with more force to increase the height of your hands during each repetition.
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Weighted Clapping Push-ups: Wear a weighted vest or place a small weight on your upper back to add resistance, making the exercise more challenging.
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Plyometric Variations: Try more advanced variations like “Superman” push-ups, where your hands and feet both leave the ground during the push-off.
How to make Clapping Push-ups easier?
To make Clapping Push-ups easier:
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Perform Explosive Knee Push-ups: Start with your knees on the ground to reduce the load on your upper body while still focusing on the explosive push-off.
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Smaller Push-offs: Begin by performing explosive push-ups without the clap, where your hands lift just a few inches off the ground. Gradually progress to full clapping push-ups as your strength improves.
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Use an Incline: Place your hands on an elevated surface, such as a bench or step, to decrease the intensity. This allows you to practice explosive push-offs with less body weight.
