A push-up is a multijoint, bodyweight exercise works the chest, with no need for any equipment. A clap push-up is a more intense variation that is categorized as a plyometric exercise. Plyometrics are characterized by a slow, lengthening motion, followed immediately with a fast, explosive motion. This type of training helps improve power output for sports. The clap push-up specifically, can translate into sports like football, soccer and rugby.
Step 1
Perform five minutes of dynamic stretching before you start to get your joints and muscles warmed up. Dynamic stretches are performed in motion. Do stretches like arm swings, shoulder circles, leg swings, alternating toe touches and side bends.
Step 2
Lie face-down on the floor with your hands slightly wider apart than shoulder-width and your toes hip-width apart. Push yourself up until your arms are fully extended. Lift your hips in the air and contract your core to form a straight line from your shoulders to your heels. Look straight down at the floor in front of you to keep your neck in a neutral position.
Step 3
Lower your chest toward the ground by bending your elbows. Stop when you feel a strong contraction in your chest muscles. You should be about the width of your fist from the ground at this point. Push yourself off the floor explosively so your hands come up in the air. Clap your hands together quickly and land them back on the floor where they originally were. Repeat for a set of reps.
Tips and Warnings
- Aim for eight to 10 clap push-ups when you start doing them. Once you build up your muscle endurance, increase your reps until you can do 15 or more with ease. Keep your back perfectly straight throughout the whole exercise. Do not let your hips drop.
Member Comments