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Triple Clap Push Up

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Triple Clap Push Up

Triple Clap Push Up: A Challenging Exercise for Building Upper Body Strength

If you are looking for an exercise that will challenge your upper body strength and help you level up your fitness game, then the Triple Clap Push Up is the perfect move for you. This advanced variation of the traditional push up not only targets your chest, shoulders, and triceps, but also engages your core and improves your explosive power. In this article, we will guide you on how to perform the Triple Clap Push Up correctly, discuss its benefits, and provide tips for mastering this challenging exercise.

How to Perform the Triple Clap Push Up

  1. Warm Up: Before attempting any advanced exercise, it is essential to warm up properly. Perform a few minutes of light cardio exercises, such as jumping jacks or jogging in place, to increase blood flow and prepare your muscles for the workout ahead.

  2. Starting Position: Assume the traditional push up position - get into a plank position with your hands slightly wider than your shoulder width apart. Your feet should be together, and your body should form a straight line from head to toe.

  3. Lowering Phase: Slowly lower your body towards the ground by bending your elbows. Keep your elbows close to your sides and maintain a straight line from your head to your hips. Lower yourself until your chest is approximately an inch above the floor.

  4. Explode Up: Push forcefully off the ground, propelling your body upwards. As you do so, push with enough force to allow your hands to leave the ground. Extend your arms fully and aim to clap your hands together in front of your chest.

  5. First Clap: In the air, quickly bring your hands back to the starting position, and immediately prepare for the second push up.

  6. Second Push Up: As soon as your hands touch the ground, explosively push yourself up again, generating enough force to allow your hands to leave the ground once more.

  7. Second Clap: In the air, clap your hands together for the second time. Be sure to bring your hands back to the starting position after the clap.

  8. Third Push Up: Repeat the explosive push up for the third time, generating enough force to propel your body upwards.

  9. Third Clap: In the air, aim to clap your hands together for the third and final time.

  10. Landing: As you descend back to the ground, focus on maintaining control and landing in the starting push up position. Bend your arms to cushion your landing and absorb the impact.

Benefits of Triple Clap Push Ups

The Triple Clap Push Up offers numerous benefits to both amateur and professional athletes, as well as fitness enthusiasts. Some of these benefits include:

  1. Increased Upper Body Strength: The Triple Clap Push Up primarily targets the chest, shoulders, and triceps, helping you develop greater upper body strength. This exercise engages multiple muscle groups simultaneously, making it highly effective for building muscle mass and increasing overall strength.

  2. Enhanced Explosive Power: Performing explosive movements like the Triple Clap Push Up improves your body's ability to generate power quickly. This can have a positive impact on your performance in other sports or activities that require bursts of speed and strength.

  3. Core Engagement: The Triple Clap Push Up requires significant core stabilization to maintain proper form throughout the exercise. By engaging your core muscles, you develop a strong and stable midsection, which is essential for overall body strength and injury prevention.

  4. Increased Cardiovascular Endurance: The intensity of the Triple Clap Push Up requires your heart to work harder, elevating your heart rate and providing cardiovascular benefits. Adding this exercise to your routine can help improve your overall endurance and cardiovascular fitness.

Tips for Mastering the Triple Clap Push Up

Mastering the Triple Clap Push Up requires practice, patience, and proper form. Here are some tips to help you progress and perform this exercise correctly:

  1. Build a Foundation: Before attempting the Triple Clap Push Up, ensure that you have mastered the standard push up. Consistently practicing regular push ups will help you develop the necessary strength and technique required for advanced variations.

  2. Focus on Explosiveness: The key to performing the Triple Clap Push Up is generating enough explosive power to propel your body off the ground. Practice exploding upwards during the push up phase to develop the necessary force.

  3. Progress Gradually: Start by incorporating a single clap push up into your routine, gradually increasing the number of claps as you gain strength and confidence. Avoid pushing yourself too hard too soon, as it can lead to injuries.

  4. Maintain Proper Form: As with any exercise, maintaining proper form is crucial to maximize the benefits of the Triple Clap Push Up and prevent injuries. Keep your body in a straight line, engage your core muscles, and avoid sagging or lifting your hips.

  5. Use a Spotter: When first attempting the Triple Clap Push Up, consider having a spotter to ensure your safety and provide feedback on your form. A spotter can also help you adjust your technique and offer guidance during the learning process.

In conclusion, the Triple Clap Push Up is an advanced exercise that challenges your upper body strength, explosive power, and core stability. By incorporating this exercise into your routine and following the tips provided, you can progress and reap the numerous benefits it offers. Remember to always warm up properly, practice with caution, and have patience as you work towards mastering this challenging variation of the classic push up.

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