Benefits of Clapping Push Ups

Clapping Push ups activate your fast twitch muscle fibers which improves your explosive power. The amount of force you have to apply to the ground to lift your upper body takes push ups to a whole new level. The explosive nature of the clapping push up is important in your training if your goal is to double the amount of your upper body strength, develop speed, and also mental alertness. Clapping push ups are also great for improving your punch and putting more strength behind your fist, which could be important for those of you who practice martial arts.

Here’s the tutorial of a simple progression from a regular push up to clapping push up:

ZGYM members can start practicing their clapping push ups in the new Warrior Wednesday Workout here.

Clapping Push Up Progression

1. Plyo push ups on your knees – start on your knees with your body in a straight line from your knees to your shoulders. You have to push your pelvis forward and engage your lower abs to prevent arching of your lower back. Place your hands underneath your shoulders keeping your elbows at about 45 degree angle with your body. This is the safest way for your elbows to practice push ups which also gives you more power and engagement of your upper muscles. Push off of the ground with your arms with as much force as you can to lift your hands off the ground. Don’t clap yet, keep your palms facing the ground and just get used to this new movement.

2. Once you get to the point where you get enough height doing the plyo push ups off of your knees, you can try to attempt your first clapping push up.  From there, you want to work on your endurance. Try to work your way up to 10 clapping push ups in a row.

3. Plyo push ups in the plank position. Now that you can do 10 clapping push ups off of your knees, you can progress to a plank plyo push up. Start again by applying a lot of force when pushing off of the ground to get your upper body air born for at least a split second. Keep the palms of your hands facing the ground for a quick and safe landing. Work on the distance between your chest and the ground. Once you get confident with the time and distance required to clap your hands together, you can try to attempt your very first regular clapping push up.