Clap Push-U
Clap Push-Up is a plyometric exercise that trains explosive strength in the upper body, particularly in the chest muscles, shoulders, and triceps. The exercise also challenges your core and stability, making it an excellent choice for those looking to improve both strength and power.
Correct Technique and Execution
Here’s how to perform a proper Clap Push-Up:
- Starting Position: Begin in a regular push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to toes.
- Explosive Movement: Lower your body towards the floor as you would in a normal push-up, and then explosively push up so your hands lift off the ground.
- Clap: When you are in the air, quickly clap your hands together in front of your body and land softly back in the starting position.
Make sure to land with a controlled movement and keep tension in your core throughout the movement.
Common Mistakes to AvoidHere are some typical mistakes to avoid during Clap Push-Ups:
- Lack of Explosiveness: If you don’t push up with enough force, your hands won’t have time to clap in the air. Make sure to generate sufficient power.
- Poor Body Tension: Keep your core engaged throughout to avoid an arched back and maintain balance.
- Incorrect Landing: Ensure that you land with your hands in the correct position to avoid stress on the wrists and shoulders.
Modifications and Variations
To adapt or make Clap Push-Ups more challenging, you can try the following variations:
- Knee Clap Push-Up: Start on your knees to reduce strain while building strength and explosiveness.
- Double Clap Push-Up: Try to clap twice while in the air to increase the intensity.
- Explosive Push-Up without Clap: If you want to focus on explosiveness without the clap, you can perform an explosive push-up where your hands simply lift off the ground.
Rep Range and Guidance
To build explosive strength, it is recommended to do 3-4 sets of 6-10 repetitions. Be sure to rest adequately between sets so each repetition can be performed with maximum explosiveness.
Remember to inhale when lowering your body and exhale when pushing explosively upward.