STRENGTH TRAINING

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Plyometric Clap Push-ups

By RealJock Staff

This exercise provided courtesy of Mike Clausen, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
Plyometric push-ups are a great exercise for training power through your upper body. By adding a clap in the air at the top of your push-up, you develop a height goal for the plyometric—and create some hang time in the air.

Muscles Worked
Chest, Core

Starting Position
Take up a plank position on the floor, with your hands directly under your shoulders, your arms extended, and your legs straight and back flat. Be careful throughout this exercise to keep your hips flat—no drooping or piking (see Photo 1 ).

Exercise

  1. From the starting position, slowly bend your arms and descend toward the floor. Keep your neck in line with your spine throughout the movement; do not jut your chin out towards the floor at the bottom of the movement. Stop when your elbows are at a 90-degree angle (see Photo 2).
  2. From the bottom of the movement, develop explosive power through your chest and arms as you push hard off the floor, bringing your upper body into the air. As you pop up, engage your core to help lift you. In mid-air, quickly clap your hands together (see Photo 3).
  3. Again use your center for control as you land in the starting position, making sure not to let your hips dip toward the floor. Follow the downward momentum of landing into your next push-up, focusing throughout on power and control (see Photos 4 and 5).
About Mike Clausen: Clausen is the founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006. He has been actively involved in sports and weightlifting since high school, and continues to use that knowledge when training his clients. Clausen is both A.C.E. and N.A.S.M. certified and has been training clients professionally for six years. He enjoys making his clients stronger, both physically and mentally, giving them the tools to create an efficient body and to do things they thought were not possible.