Hips sag on the explosive phase
Core fails during the explosive push; energy leaks through the hips.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Plyo · Upper Body
Plyo Push-Up to Clap (Advanced)
Coaching cues
- Standard push-up; explode off the floor; clap both hands before landing
- Full triple-extension of the elbows before the clap
- Land with soft elbows; absorb and immediately go into the next rep
- Upper body plyometric power — develops explosive pressing force
Common faults 2
Hands don't leave the floor — no true plyometric
Lacking explosive force; the push becomes a fast standard push-up.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗