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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, slap them on your chest, 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
  • Rectus abdominis
  • External oblique
  • Internal oblique

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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

e027

Behind-the-back clap pushup

Advanced

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Regressions

e02n

Clap pushup

Novice
e0rp

Arms up straddle pushup

Intermediate
e0rs

Feet up pushup

Intermediate
e0rr

Air straddle pushup

Intermediate
e0rq

Air pushup

Advanced
e0ro

Arms up pushup

Advanced
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