Clap Push Ups

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.

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