How To Do Clap Push Ups
Clap Push Ups Exercise
Clap Push Ups are a variation of the standard push up that builds the chest, triceps and shoulder muscles but focuses on developing power and explosiveness in the upper body.
The stability required to maintain position when the hands leave contact from the ground and absorbing forces upon landing activates the core muscles as well.
Clap Push Ups are an excellent exercise for football players, boxers, basketball players and other sports that require pushing and throwing movements.
Clap Push Ups How To
- Assume the top position of the standard push up; feet shoulder width apart, hands directly under the shoulders.
- Inhale then bring your upper body down under control. Keep your elbows tucked into your lats at all times to prevent elbow flaring.
- At the bottom, just before your upper body touches the ground, hold the position for a count of “one”.
- Exhale then push off explosively that your hands leave contact from the ground. You should be able to push off hard and high enough that you are able to do a clap before landing on the ground.
- Brace your body when you land and smoothly bring your upper body back to the bottom position. Repeat the movement until you have completed the targeted number of reps.
Form and Technique
Clap Push Ups are a plyometric movement which means that in addition to generating explosive power off the ground, your body should be able to absorb the shock forces upon landing.
If you haven’t done Clap Push Ups before, it would be best to start with Plyometric Pushups.
The difference between the two is that Plyometric Pushups do not include the clap.
As a movement to develop power, it is advised to maintain a low rep scheme of no more than 5 reps with a rest period of 2 minutes between sets.
The idea is to make sure you are well rested and have full power before each set.
You do not want to recruit the slow twitch or endurance muscle fibers when you are trying to build power.
Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)
Routine for Muscle Gains: 5 sets x AMRAP (45-60 secs rest between sets)