The clap push-up is a unique exercise, challenging muscle fibers by requiring rapid, explosive contractions while fatigue builds during longer-rep sets. Pursuing this test will bust you through a training plateau, build power, and add muscle to your chest, triceps, and shoulders.
How to Do It
Get in a push-up position, lower yourself to the ground, and explode up with maximum force, clapping your hands before returning to terra firma. Pretend your hands are touching hot coals.
Do the reps quickly, exploding back up into your next rep as soon as you reach the down position. If you can do 25 reps in a row with good form, you're a badass.
How to Get Better
Not there yet? Start doing 3 sets of 6-10 reps before upper body lifts. Then add one all-out set at the end of your workout. If you struggle, use a less challenging angle by elevating your hands onto a flat bench and build your endurance. Once you can do 10 consecutive reps in that position, move to the floor.