Push-ups are a classic bodyweight exercise for the chest. It can be performed anywhere and requires no equipment. The variation with claps trains the explosiveness of your upper body.
Lie on your stomach on the floor. Stand on the tips of your toes and place your hands next to your body so that your upper arms are spread out at a 45° angle to your upper body. The thumbs point inwards and the forearms are positioned so that they are perpendicular to the floor (elbows are above your wrists). Maintain tension throughout your body.
2
Now push off the ground explosively until your hands leave the ground and clap your hands together in the air. Separate your hands in the air and land on the floor again.
3
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Make sure that you keep your chest slightly out and your shoulders slightly back throughout the exercise. This will help you engage your chest muscles better. Also try to consciously engage your chest muscles and push less out of your arms. Maintain body tension throughout the exercise so that your body always remains in one line.
TIP: If it gets too easy, simply strap on a rucksack (filled with books etc.).
Muscle groups
Primary
Chest
Secondary
Triceps
Shoulder (front)
Tertiary
—
Equipment
Body weight
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