Master the Art of Behind-the-Back Clap Push-Ups- A Step-by-Step Guide to Elevate Your Fitness Routine

How to Do Behind the Back Clap Push Ups

Push-ups are a classic exercise that has been around for centuries, and there are countless variations to keep the workout interesting and challenging. One such variation is the behind the back clap push-up, which adds an extra element of difficulty and flair. This exercise not only tests your strength and endurance but also your coordination and agility. In this article, we will guide you through the steps to perform a perfect behind the back clap push-up.

Step 1: Set Up

Before you start, find a flat and stable surface to perform the exercise on. You can do this on the ground or a bench. Place your hands shoulder-width apart, with your fingers pointing towards your feet. Keep your feet hip-width apart and extend your legs behind you, resting your toes on the floor. Your body should form a straight line from head to heels.

Step 2: Lower Yourself

Bend your elbows and lower your body towards the floor, keeping your elbows close to your sides. As you lower yourself, ensure that your chest comes close to the ground but doesn’t touch it. This will help you maintain proper form and activate the right muscles.

Step 3: Clap Behind Your Back

Once you reach the bottom of the push-up, quickly pull your hands back behind your head and clap. Make sure to do this with explosive force, as it will add extra difficulty to the exercise. The clap should be loud and forceful, indicating that you have generated enough power to complete the movement.

Step 4: Return to Starting Position

After clapping, pull your hands back in front of your chest and push yourself up to the starting position. As you push up, ensure that your elbows are close to your sides and your body remains straight. Avoid swinging your arms or using momentum to lift yourself.

Step 5: Repeat

Perform as many behind the back clap push-ups as you can while maintaining proper form. Remember to focus on quality over quantity, as form breakdown can lead to injury.

Tips for Success

– Warm up before attempting behind the back clap push-ups to prepare your muscles and joints.
– Practice your regular push-ups first to build a strong foundation of strength and technique.
– Keep your core engaged throughout the exercise to maintain stability and prevent injury.
– Focus on a spot on the ceiling or a wall to keep your body straight and aligned.
– If you’re struggling, start with a modified version of the exercise by performing a regular push-up with your hands closer to your chest.

Behind the back clap push-ups are a challenging and exciting way to add variety to your workout routine. By following these steps and tips, you’ll be able to master this impressive exercise and take your push-up game to the next level. Happy training!