Clapping Push-Up

The Clapping Push-Up is an advanced variation of the classic push-up that combines strength and explosiveness. This exercise focuses on the pectorals, shoulders and triceps while improving power development and coordination. :contentReference[oaicite:0]{index=0}

Correct Execution of the Clapping Push-Up

Follow these steps to perform the exercise correctly:

  1. Start in a traditional push-up position with your hands placed slightly wider than shoulder-width apart and your body in a straight line from head to heels.
  2. Lower your chest toward the floor by bending your elbows until your chest almost touches the floor.
  3. Press explosively upwards with enough force to lift the hands off the floor.
  4. While in the air, quickly clap your hands together under your chest.
  5. Land softly with your hands back in the starting position and absorb the impact by bending your elbows slightly.
  6. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Insufficient explosiveness: Be sure to push hard enough to get your hands off the floor to clap.
  • Flaring the elbows: Keep the elbows closer to the body during the movement to reduce the strain on the shoulders.
  • Hard landings: Land softly and controlled to minimize stress on wrists and shoulders.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Start with plyometric push-ups without flaps to build explosive strength.
  • Advanced: Try clapping behind your back or perform multiple claps in one jump to increase the challenge.

Number of Repetitions and Sets

Perform 2-3 sets of 5-8 repetitions, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you lower your body to the floor, and exhale as you press up and perform the clap. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing the Clapping Push-Up:

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