How To Do Clap Push Ups
Clap push ups are an explosive variation of the traditional push up that require upper body strength and coordination. This exercise involves pushing off the ground with enough force to clap your hands before landing back in the starting position. Proper form is crucial to avoid injury and maximize effectiveness.
Step-by-Step Guide to Properly Execute Clap Push Ups
Starting Position
Begin in a standard push up 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 keep your feet together or slightly apart for stability.
Lowering Phase
Bend your elbows to lower your chest towards the ground while keeping your body straight. Aim to go down until your chest is just above the floor. Maintain a tight core and avoid sagging your hips.
Explosive Push
Push through your palms explosively to lift your body off the ground. The goal is to generate enough force to leave the ground completely. As you push up, prepare to clap your hands together.
Clap and Land
While in the air, quickly bring your hands together to clap. After the clap, extend your arms back down to catch yourself as you land softly on your palms. Ensure your elbows are slightly bent to absorb the impact and maintain control.
Finishing Position
Return to the starting position and reset your body for the next repetition. Focus on maintaining a straight line from head to heels and engaging your core throughout the movement.
Clap Push Ups Workout Plan for All Levels
- Beginner: 3 sets of 5-8 reps, 1-2 minutes rest, 2 times per week
- Intermediate: 4 sets of 8-12 reps, 1-2 minutes rest, 3 times per week
- Advanced: 5 sets of 12-15 reps, 1 minute rest, 4 times per week
What Are The Benefits Of Clap Push Ups
- Builds explosive upper body strength
- Improves coordination and agility
- Targets chest, shoulders, and triceps
- Increases overall power for other push-up variations
Common Mistakes to Avoid
- Not pushing off hard enough: Ensure you generate enough force to leave the ground.
- Landing too hard: Focus on landing softly to prevent injury.
- Sagging hips: Keep your body in a straight line throughout the movement.
- Poor hand placement: Maintain a grip that is slightly wider than shoulder-width for stability.
Similar Exercises To Try For Your Workout.
FAQ About Clap Push Ups
Yes, clap push-ups are effective for building strength. They work your chest, shoulders, and triceps while also improving your explosive power. When you push off the ground and clap, you engage more muscles than in a regular push-up. Start slowly and focus on form to avoid injury. As you get stronger, you can do more reps or try other variations.
To see results from clap push-ups, start with 3 sets of 5 to 10 reps. Focus on your form and control. If you can do more, gradually increase the reps. Aim to do this 2 to 3 times a week. Consistency is key, so listen to your body and rest when needed. As you get stronger, you can add more reps or sets.
Yes, clap push-ups can help improve your overall fitness level. They are a challenging variation of regular push-ups that build strength in your chest, shoulders, and arms. They also improve your explosive power and coordination. By adding them to your workout routine, you can increase your upper body strength and enhance your overall fitness. Just make sure to practice proper form to avoid injury.
Yes, clap push-ups can be modified for beginners. Start with regular push-ups to build strength. Once comfortable, try doing push-ups on your knees. When you're ready, practice pushing off the ground lightly without clapping. Focus on form and control. As you get stronger, you can work towards the full clap push-up.
