How Many Clap Push Ups Can You Do…
Maybe you’re still struggling to do a single clap push-up?
Let’s start with what muscle groups do push ups work.
Push-ups are at the top of list for bodyweight exercises and for good reason.
Push-ups are one of the best compound, full bodyweight exercises you can perform.
Push-ups work nearly every muscle of upper body from chest, back, triceps, shoulders…
And biceps to entire core, quads and to some degree even glutes.
Performing standard push ups, the following muscles are targeted:
- Chest muscles (pectorals)
- Shoulders (deltoids)
- Back of arms (triceps)
- Abdominals (core)
- Lats (latissimus dorsi)
- Muscles under armpit (serratus anterior)
Ever heard the phrase, “hand clap push-ups are a hard nut to crack?”
Ha, ha, if some people could be so lucky…
Let’s add one element of challenge to this awesome bodyweight exercise.
This plank variation doubles the intensity.
Difficulty level goes up because you’re going to hold position with one arm at your side.
To stay parallel to the floor you’ll have to stabilize through your shoulders…
And center in an isometric exercise which pushes you far beyond you ever could.
Got it? So, you’ll be catching your body with single arm plank…
Not only does this require significant shoulder stability and upper body strength.
This exercise requires you to focus and engage higher level of anti-rotation…
As well as anti-extension of your torso.
As a result, you’ll be forced to intensely activate all the musculature around your core.
Including hips in order to keep your balance and maintain proper body alignment.
The key is proper spinal alignment throughout and not losing postural positioning.
Are you ready to get started…
Simply place your hands at shoulder width.
And spread your feet 1-2 feet apart.
Get into a regular pushup position.
Keep your core tight and chest out.
Slowly lower yourself down.
As you reach bottom position of push up…
Pause by holding 1-2 second isometric contraction.
Your body should be positioned above floor (without actually touching).
While maintaining rigid core and proper body alignment…
Launch yourself into air as explosively as possible.
At the same time, rapidly clap your hands together.
Now, you won’t be landing on two hands.
You’ll want to quickly pull one arm to your side while in mid-air.
And catch yourself in the top position of single arm push up plank.
It’s important to to avoid hyperextending elbow joint when landing.
Focus on bracing your core to avoid any body rotation or loss of balance.
Clap push-ups offers you the challenge of adding in an explosive plyometric movement to your push-up.
And actually gets your upper body burning and fatigued very fast.
Remember to start in plank position and perform a full push-up.
Instead of simply pressing back up and extending your arms…
Use your upper body strength to explode upwards, clapping your hands as you move upwards.
Catch yourself as you lower again (careful not to lock your elbows)
Then get back into the next repetition.
The clap push-up is truly a unique bodyweight exercise…
You’re challenging muscle fibers with rapid, explosive contractions.
While facing fatigue as it builds during longer-rep sets.
These types of plank variations builds power, adds muscle to chest, triceps and shoulders.
Most people performing these plank variations (single-arm plank with clap push-up)…
Typically do it wrong with cervical hyperextension and tilting of their head up.
This places more strain on neck and excessive tension on lumbar spine by causing hips to sag.
Focus on keeping a tall and elongated neck throughout the exercise.