The plyometric push-up with a clap is an explosive bodyweight exercise that targets the chest, shoulders, and triceps. Here are step-by-step instructions for performing plyometric push-ups with a clap:
Video Instructions on How to Do Plyo Push Up – Single Clap
1. 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, and your core should be engaged.
2. Lowering Phase:
- Lower your chest toward the ground by bending your elbows.
- Keep your body in a straight line, and make sure your chest is just above the floor.
3. Explosive Push:
- Instead of simply pushing back up, explode upward with enough force to lift your hands off the ground.
- As you push up, extend your arms quickly and forcefully.
4. Clap:
- While in the air, quickly clap your hands together before returning them to the ground.
- The clap should be done in a controlled manner to avoid losing balance.
5. Landing:
- Land with your hands in the starting position, ready for the next repetition.
- Ensure that you land with slightly bent elbows to absorb the impact.
6. Repeat:
- Perform the next repetition immediately after landing.
- Aim for a controlled, rhythmic pace to maintain proper form.
Tips:
- Focus on explosive power during the upward phase.
- Keep your core engaged to maintain a straight body position.
- Land softly to reduce the impact on your wrists and shoulders.
- If you’re new to plyometric exercises, start with regular push-ups and gradually progress to the clap push-up as you build strength and power.
Safety Precautions:
- If you have wrist, shoulder, or elbow issues, consult with a fitness professional or healthcare provider before attempting plyometric exercises.
- Warm up thoroughly before starting, as plyometric exercises require a higher level of intensity.
Incorporate plyometric push-ups with a clap into your overall fitness routine, and be consistent to see improvements in strength and explosive power over time.
