Clap push ups

Category

Plyometrics

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Pectoralis Major, Deltoids, Triceps Brachii

Secondary muscles

Rectus Abdominis, Obliques, Trapezius

How to do it

1. Begin in a plank position with your hands placed slightly wider than shoulder-width apart and your body forming a straight line from head to heels.
2. Lower your body by bending your elbows until your chest is just above the floor, keeping your elbows at a 45-degree angle to your body.
3. Explosively push through your palms to lift your body off the floor. While in the air, quickly clap your hands together in front of your chest.
4. Place your hands back on the floor to catch yourself and immediately lower into the next push-up. Repeat for the desired number of repetitions.

Form tips

• Focus on using your chest, shoulders, and triceps to generate the explosive power needed to lift your body off the floor.
• Perform the movement with control, especially when landing, to avoid jarring your wrists and shoulders.
• Start with regular push-ups to build strength before progressing to clap push-ups if needed.
• Breathe steadily throughout the exercise, exhaling as you push up and clap, and inhaling as you lower yourself.