Exercise Database

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Course: PHRE 5003 – High Performance Training Movement Pattern: Press | horizontal Target: Pec Major Synergist(s): Deltoids (Anterior), Triceps
Exercise
Regressions: Progressions:

Equipment: Body Weight
Description:

Preparation

Lie on floor face down and position hands on floor. With toes on floor, push body up with arms extended and body straight.

Execution

Lower body to floor and immediately push body up as fast as possible. As the hands leave ground, rapidly clap hands together and place back to original position, catching body before it falls. Repeat.

Advanced variations

  • Clap push-ups: Have a client attempt to clap their hands between each push-up.
  • Plyometric depth push-up: Set up two boxes or steps outside of the athlete’s hands. Have athlete explode up out of the push-up and land both hands on the boxes. Then exploding off the boxes, land back on the ground.
Common Error(s): Inappropriate momentum | Forward Head Posture
Spotting:
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