Clap Push-up on Ball


Utility: Plyometric
Mechanics: Compound
Force: Push
Function: Forward Push
Intensity: High



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.


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.


Also known as Decline Clap Push-up. Keep hips and waist straight. As with any plyometric, ensure solid strength foundation is first achieved. Joints, particularly shoulders should be free of biomechanical deficiencies:


Begin with conditioning period with similar non-plyometric exercises.


Increase number of repetitions or number of claps between push-ups as ability improves. Increase height of feet by using larger ball.

Force (Articulation)



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