Clap Push-ups

Why train explosiveness

Power (force × speed) matters for contact sports, martial arts, and athletics. Explosives develop type II (fast-twitch) fibers responsible for high-speed movement.

Execution

Standard push-up with maximal acceleration on the way up. Goal: both hands leave the floor, clap, then land with elbows slightly bent to spring-absorb the impact.

Landing

Landing with locked elbows can injure elbow and wrist. Soft elbows absorb force and flow into the next rep.

Progression

Single clap → double clap → clap behind the back → Superman push-up (hands and feet leave together).