Plyometric Clapping Push Up 101 Video Tutorial
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Overview
The Plyometric Clapping Push-Up is an advanced bodyweight exercise primarily targeting the chest while also engaging the abs, shoulders, and triceps. This explosive movement involves performing a standard push-up followed by a powerful upward push that allows the hands to leave the ground, enabling the practitioner to clap before landing back in the starting position. This exercise enhances upper body strength, power, and stability while improving overall athletic performance. Suitable for individuals with a solid foundation in push-ups, it requires no additional equipment, making it accessible for various fitness levels.
How to Perform
Begin by positioning yourself on all fours on the ground, ensuring your hands are aligned with your shoulders and your knees are directly beneath your hips, with your toes tucked under.
Gradually extend one leg at a time, transitioning into a straight-body push-up stance with your arms fully extended, and keep your head neutral, gazing down at the floor.
Lower your body towards the ground in a controlled manner by retracting your shoulder blades and bending your elbows.
Continue lowering yourself until your upper arms become parallel to the floor or your chest nearly touches the ground.
Powerfully push back to the starting position by extending your elbows forcefully and pressing your palms into the floor. As your hands lift off the ground, quickly bring them together to clap before returning them to the floor.
Perform the exercise for the desired number of repetitions, maintaining good form throughout to maximize effectiveness and reduce the risk of injury.
Tips
When in the lowered position, ensure your arms are straight and positioned closely together, resembling an arrow rather than forming a “T” shape.
Maintain a straight spine throughout the exercise, treating the push-up like a moving plank to ensure stability.
Before lowering your body, engage your glutes and tighten your core to keep your ribcage in a neutral alignment.
Keep your chin tucked in, avoiding the urge to look forward during the movement.
Visualize pushing your thumbs together as you perform the exercise; this technique enhances activation of the pectoral muscles.
Avoid letting your head extend forward; ensure that your chest and nose make contact with the ground simultaneously.
Focus on pushing yourself away from the floor as much as possible to maximize power.
At the top of each repetition, drive through your palms, allowing your shoulder blades to move freely around your ribcage.
Be mindful not to cut your repetitions short, as fully completing each rep will help you gain the maximum benefits from the exercise.
How Not to Perform
Avoid Sagging Hips: Ensure your hips do not drop towards the floor. A sagging lower back can lead to strain and diminish the effectiveness of the exercise. Keep your body in a straight line from head to heels.
Don’t Flare Your Elbows: Keep your elbows close to your body rather than flaring them out to the sides. This positioning helps engage the chest muscles more effectively and reduces the risk of shoulder injuries.
Skip the Jerky Movements: Perform the push-up in a controlled manner. Jerking or rushing through the motion can lead to loss of form, making it easier to sustain injuries.
Neglecting Core Engagement: Do not forget to brace your core throughout the exercise. Failing to engage your abs can lead to poor stability and unnecessary strain on your back.
Look Forward: Avoid lifting your head and looking forward during the push-up. This can strain your neck and misalign your spine. Instead, keep your gaze down towards the floor.
Shortening Repetitions: Don’t cut your repetitions short by failing to fully extend or lower yourself. Ensure your chest touches the ground (or comes close) to maximize muscle engagement and benefits.
Not Clapping Properly: Don’t perform the clap too late or too early. Timing is crucial; ensure you clap at the peak of your push-up for proper explosive power and safety.
Ignoring Breathing Patterns: Don’t hold your breath. Remember to exhale as you push up and inhale as you lower down. Proper breathing supports endurance and energy efficiency.
Forgetting About Foot Placement: Avoid having your feet too wide or too narrow. Your feet should be shoulder-width apart to maintain balance and proper body alignment.
Neglecting Warm-Up: Don’t skip your warm-up routine. Failing to properly warm up your muscles can lead to injuries. Engage in dynamic stretches and light exercises before starting.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
