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Plyometric pushups requires strength and concentration.
Clapping pushups look and feel impressive. Your upper-body is challenged by the increased force as you land and lower into the pushup. This translates into upper-body power, which you can be useful for most sports, including boxing, tennis and volleyball. The improved strength in your fast-twitch muscle fibers increases your metabolism and upper-body tone.
Give Yourself A Hand
The clapping pushup increases the intensity of a traditional pushup. It is a welcome variation when pushups become too easy, or on workout days when you want to challenge your upper body. Begin in a pushup position with your hands on the floor spaced slightly wider than shoulder-width apart. Straighten your legs behind you and place your toes on the floor with your feet close together. Bend your elbows and lower your body toward the floor. Straighten your arms forcefully and propel your hands off the floor. Clap them together, then land with your hands in the starting position.
Speed It Up
Muscle fibers are divided into two types: fast twitch and slow twitch. Your fast-twitch muscle fibers respond quickly when you do plyometric exercises such as the clapping pushup. Fast-twitch fibers contract with speed when it is required, but also tire quickly. When you add clapping pushups into your fitness routine, aim for six repetitions at a time. Do fewer repetitions if your form suffers, as proper form is more important.
If the clapping pushup is too challenging, but you want to improve the fast-twitch muscles of your upper-body, modify the exercise. Place your hands on the floor wider than shoulder-distance apart. Instead of resting on your toes, bend your knees and rest them on the floor. This lessens the amount of weight you explosively push off the floor, but does not lessen the effectiveness of the exercise. Since you are pushing lighter weight, you should be able to push your torso higher before you clap your hands.
Clapping pushups are a plyometric exercise, also known as jump-training. Your body weight provides the resistance, and the off-the-floor motion increases the challenge. Your fast-twitch muscle fibers require time to recover before you attempt the clapping pushup again. Between sets, plan to rest for one to two minutes. Rest for at least two days between sessions to allow adequate recovery time. If you return to your workout feeling tired and sore, allow an additional rest day.