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Bench Clap Push-up

by National Council on Strength and Fitness (NCSF)


Bench Clap Push-Ups are an ideal power exercise for improving upper body contractile speed and force potential. The movement combines ballistic acceleration with a potentially plyometric rebound action (dependent on performance speed) in the sagittal plane. Incorporation of the bench allows for an efficient starting progression for traditional ballistic push-ups from the ground as the body's positional angle reduces joint stresses, allows for increased speed and control, and improves the efficiency of the movement by reducing stability requirements and shortening the resistance arm. The movement also encourages improved force coupling between the trunk/hip stabilizers and associated prime movers in the upper body (pectoralis major and triceps brachii). The exercise can be used in an integrated program or lactate threshold circuit for total body conditioning as well as function to improve athletic performance through functional power enhancement.

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