Explosive push-ups, also known as clapping push-ups, are an advanced variation that develops explosive upper body strength and power. This plyometric exercise combines strength, speed, and coordination while intensifying the traditional push-up.
Step by step guide:
- Start in standard push-up position, hands shoulder-width apart
- Keep body straight from head to heels
- Lower chest toward ground with control
- Push explosively off the ground
- Lift hands off ground at peak of push
- Optional: Clap hands quickly in mid-air
- Land softly with hands back in starting position
- Absorb impact by lowering into next rep
- Perform 5-8 repetitions for 3 sets
Tips
Focus on explosive power generation. Land softly to protect joints. Keep core tight throughout movement. Maintain proper body alignment. Rest adequately between sets.
Benefits
Develops explosive upper body power. Improves pushing strength. Enhances neuromuscular coordination. Increases chest and tricep power. Builds athletic performance.
Prevention
Master regular push-ups first. Start without clapping if needed. Ensure proper wrist strength. Stop if experiencing wrist or shoulder pain. Warm up thoroughly before attempting.
