Course: PHRE 5003 – High Performance Training |
Movement Pattern: Press | horizontal |
Target: Pec Major |
Synergist(s): Deltoids (Anterior), Triceps |
Exercise |
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Regressions: |
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Progressions: |
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Key Teaching Points |
Expectation: [if 456 equals=”Supervised Practice”]Supervised Practice [/if 456][if 456 not_equal=”Supervised Practice”]Independent Learning[/if 456] |
[579] |
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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.
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Common Error(s): |
Inappropriate momentum | Forward Head Posture |
Spotting: |
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