Clap Push-up on Ball

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Instructions Preparation Kneel with chest or waist on exercise ball. Dive over top and place hands on floor with arms extended down supporting upper body. While keeping body horizontal, walk hands further away from ball until shins are positioned on top of ball. With arms vertical and straight, support body off of floor with body straight. See suggested mount onto exercise ball. Execution Lower body to floor and immediately push body up as fast as possible. As the hands leave ground rapidly clap hands together and place back to original position, catching body before it falls. Repeat. Comments Also known as Decline Clap Push-up. Keep hips and waist straight. As with any plyometric, insure solid strength foundation is first achieved. Joints, particularly shoulders should be free of biomechanical deficiencies: Infraspinatus Weakness Abdominal Weakness Shoulder Transverse Extension Inflexibility Protracted Shoulder Girdle Easier Begin with conditioning period with similar non-plyometric exercises. Decline Push-up Harder Increase number of repetitions or number of claps between push-ups as ability improves. Increase height of feet by using larger ball.

Classification  Utility: Plyometric  Mechanics: Compound  Force: Push Force (Articulation) Dynamic Shoulder Transverse Flexion / Flexion Scapula & Clavicle Protraction Elbow Extension Wrist Flexion Static Spine (Thoracic, Lumbar) Flexion Knee Extension