How to Perform Clap Pushups

Building strength and mass in your chest usually involves some form of a pushing movement. Often times we think that only the bench press or some other barbell movement is the only way to improve. Getting back to basics, you'll see that the traditional push up can help as well. Trying different variations of the push up can also significantly improve chest strength and musculature. Try the clap push up during your next chest routine and see how it can improve chest development.

Instructions

1. Find an area to perform the clap push up movement. Perform these in the gym or at home, preferably in an area that provides cushioning or padding for your hands, as there will be some form of impact at the end of the movement. In the gym use a padded yoga mat; at home use a carpeted area to provide ample cushioning.

2. Place your body in the normal push up position. Place hands flat on the ground shoulder-width apart. Place toes and chest flat on the floor as well. Keep your body as straight as possible, do not point your rear end to the sky or let your back curve. Keep your back and abdominal muscles as tight as possible as well. Once your body is in this rigid form, with your elbows bent and chest on the ground, you are ready to begin. This is your starting position.

3. Push yourself up off the ground and, as you feel your arms coming to a fully extended position, clap your hands as fast as possible and return your hands back to the ground in their original position as fast as possible. Catch yourself before you hit the ground. Push as explosively upwards as possible.

4. Lower yourself slowly back to your starting position once your hands are back on to the ground. Allow yourself to rest for a split second to a second. This movement may be a new one for you, so properly stretch and warm up your chest before attempting it.

5. Push up again and repeat for at least 8 to 10 more repetitions. Depending on how proficient you are at the exercise or how strong you are, you can push yourself to try doing more repetitions. If you are having a hard time doing this exercise, start off on your knees before moving to the traditional movement on your toes. Timing is extremely important for this exercise so do your best to perform the clap at the top of the push up. This should allow you enough time to catch yourself and place your hands back on the floor before you fall flat on your chest.

Tips & Warnings

• Stretch your chest and arms fully before performing this exercise.

• Warm up your chest to avoid injury.