Clap Push Up

Description

How to do Clap Push Up

1. 01
   Setup

   Begin in a standard push-up position with your hands slightly wider than shoulder-width apart, fingers pointing forward, and your body forming a straight line from head to heels.

2. 02
   Setup

   Lower your chest towards the floor by bending your elbows, keeping your core engaged and your back flat, until your chest is just above the ground.

3. 03

   Explosively push off the floor, driving through your palms with enough force to lift your hands completely off the ground.

4. 04

   While airborne, quickly clap your hands together in front of your chest.

5. 05

   Immediately return your hands to the starting position, absorbing the impact by bending your elbows as you land softly.

6. 06

   Control the descent back into the bottom of the push-up position to prepare for the next repetition.

Tips

• Focus on a deep, controlled eccentric (lowering) phase to store elastic energy, which will contribute to a more powerful explosive push.
• Initiate the explosive push from your chest and shoulders, engaging your entire upper body and core, rather than just relying on arm strength.
• Maintain a rigid plank position throughout the entire movement by bracing your core and squeezing your glutes to efficiently transfer force.
• Land softly with slightly bent elbows to absorb the impact and protect your joints, immediately transitioning into the next repetition.

Common mistakes

• Not generating enough power to clap indicates insufficient explosive strength; practice regular explosive push-ups, focusing on lifting hands off the ground without clapping, until you can consistently achieve height.
• Sagging hips or arching your back during the push-up means your core isn't engaged; maintain a strong plank position by bracing your core and squeezing your glutes throughout the entire movement.
• Landing with locked elbows or stiff arms can lead to joint strain; always land softly by allowing your elbows to bend, distributing the impact across your muscles.