Clap push ups are not only a great way to challenge your upper body strength, but also to improve your power, speed, agility, and cardiovascular fitness. 

They target the muscles of the chest, triceps, shoulders, and core, as well as the fast-twitch muscle fibers that are responsible for explosive movements.

In this article, we will explore the benefits of clap push ups, how to do them correctly, and how to incorporate them into your workout routine.

Benefits of clap push ups

Clap push ups have many benefits for your health and fitness, such as:

• Enhancing core stability: Clap push ups require you to maintain a tight and straight body position throughout the movement, which engages your core muscles and improves your posture and balance.

• Building shoulder mobility, quick reflexes and upper-body strength: Clap push ups involve a high degree of shoulder extension and flexion, as well as a rapid transition from eccentric to concentric contraction. This improves your shoulder mobility and range of motion, as well as your reflexes and reaction time. Clap push ups also increase the intensity and resistance of the standard push up, which challenges your chest, triceps, and shoulders to work harder and grow stronger.

• Training all muscle groups with a focus on balance, core strength, cardio endurance, mobility and flexibility: Clap push ups are a full-body exercise that works multiple muscle groups at once. They also improve your balance, core strength, cardio endurance, mobility and flexibility by forcing you to stabilize your body in different positions and directions.

• Improving body strength quickly and effectively: Clap push ups are a form of high-intensity interval training (HIIT), which is proven to be one of the most effective ways to boost your metabolism, burn fat, and build muscle in a short amount of time. Clap push ups also stimulate the release of growth hormone (GH) and testosterone, which are essential for muscle growth and repair.

How to do clap push ups correctly

Clap push ups are not an easy exercise to master, especially if you are a beginner. 

You need to have a solid base of strength and skill before you attempt to do them. 

Here are some tips on how to do clap push ups correctly:

• Start with a proper warm up: Clap push ups put a lot of stress on your joints, especially your wrists and shoulders. Therefore, it is important to warm up properly before you start. You can do some dynamic stretches, such as arm circles, shoulder rotations, wrist circles, etc., as well as some light cardio exercises, such as jogging, skipping, or jumping jacks.

• Begin in the “up” position of a standard push up: Place your hands shoulder-width apart or slightly wider on the floor. Your feet should be closer than shoulder-width apart. Your body should form a straight line from head to toe. Keep your back flat, your core tight, and your eyes looking slightly ahead.

• Lower yourself slowly until your chest touches the floor: Bend your elbows at a 90-degree angle and keep them close to your body. Do not let them flare out to the sides. Lower yourself with control and do not bounce off the floor. Use a 3:1 ratio as a guide - lower yourself three times slower than you push yourself up.

• Push yourself up explosively: As soon as your chest touches the floor, press hard through your hands and propel yourself upwards off the ground. Push from the “heel” of your hand first, then from your fingers. The push should come from your upper body - do not raise your hips or use your legs to create momentum.

• Clap your hands in mid-air: While you are in the air, bring your hands together quickly and complete a clap. Keep your elbows slightly bent and do not lock them out. Do not lose control or balance in the air.

• Land softly with your hands back in position: As you land back on the floor, place your hands back in their original position. Land softly and do not slam your hands or elbows on the floor. Keep your body straight and tight throughout the movement.

• Repeat for the desired number of repetitions: Clap push ups are a high-intensity exercise that should be done in low to moderate reps. You can aim for 5 to 8 reps per set, depending on your fitness level and goals. Your focus should be on quality, not quantity. Do not sacrifice your form or speed for extra reps.

How to incorporate clap push ups into your workout routine

Clap push ups are a versatile exercise that can be used for different purposes and goals. 

Here are some ways to incorporate clap push ups into your workout routine:

• As a warm up: Clap push ups can be used as a warm up exercise to activate your muscles and prepare your body for more intense exercises. You can do a few sets of clap push ups at the beginning of your workout, or before you do any pressing movements, such as bench press, overhead press, or dips.

• As a main exercise: Clap push ups can be used as a main exercise to build strength and power in your upper body. You can do clap push ups as a standalone exercise, or as part of a circuit or superset with other exercises. For example, you can do clap push ups followed by pull ups, rows, or curls.

• As a finisher: Clap push ups can be used as a finisher exercise to burn out your muscles and increase your heart rate at the end of your workout. You can do clap push ups as a single set to failure, or as part of a Tabata or EMOM (every minute on the minute) protocol.

Conclusion

Clap push ups are a challenging but rewarding exercise that can improve your upper body strength, power, speed, agility, and cardiovascular fitness. 

They target the muscles of the chest, triceps, shoulders, and core, as well as the fast-twitch muscle fibers that are responsible for explosive movements.

To do clap push ups correctly, you need to have a solid base of strength and skill, as well as a proper warm up and form. 

You can incorporate clap push ups into your workout routine as a warm up, a main exercise, or a finisher, depending on your goals and preferences.

Clap push ups are not only good for your physical health, but also for your mental health.

They can boost your confidence, motivation, and mood by making you feel strong and powerful. 

They can also challenge you to overcome your fears and limitations by pushing yourself beyond your comfort zone.

So what are you waiting for? Give clap push ups a try and see the results for yourself!