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Technique

  1. Start from a Plank position.
  2. Bend your arms to bring your body down, until your chest lightly touches the ground.
  3. Push yourself back up explosively and with enough speed to get your hands off the ground, clap them together behind your back, and bring them back to their starting position before your body goes back down.

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Form tips

  • Keep a posterior Pelvic tilt.
Risks
  • If you fail to place your hands correctly before landing, you could smash your face into the ground. Use caution.

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Muscles

Strength

Primary

  • Shoulders
  • Chest
  • Triceps
  • Serratus anterior

Secondary

  • Biceps
  • Forearms
  • Abs
  • Obliques
  • Pelvis
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Serratus anterior

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Joint movements
Elbowextension
Shoulderprotractionflexion forward
trains stretches

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Progressions

e0ce

Triple clap pushup

Herculean

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Regressions

e02i

Chest clap pushup

Intermediate
e0ro

Arms up pushup

Advanced
e0rq

Air pushup

Advanced
e0rt

Superman pushup

Elite
e0rs

Feet up pushup

Intermediate
e0rp

Arms up straddle pushup

Intermediate
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