If you're looking for a new challenge when it comes to pushups, you should definitely try the hardest variation – which is also known as the one-arm pushup.
This variation is so challenging because it requires a lot of strength and endurance.
In this blog post, we will discuss what makes the one-arm pushup so difficult and how you can work up to performing it correctly.
We will also provide a sample workout routine that includes this variation!
What is the hardest pushup variation and why is it so challenging?
The hardest push-up variation is the one-arm clap push-up.
This move is so challenging because it not only requires you to have enough strength to push your entire body up, but also to have enough coordination to clap your hands in between.
The one-arm clap push-up is a great way to build strength and coordination at the same time.
To do this move, start in a regular push-up position with your hands shoulder-width apart.
Lower yourself down until your chest just grazes the ground, then explosively push yourself back up and clap your hands in between.
Try to do as many reps as you can on each side.
If you can do more than 10 reps, you're doing great!
The best way to work up to the hardest variation
One-arm clap pushups are a great way to build strength and explosiveness.
However, they can be challenging to perform if you don't have the right level of strength and coordination.
In this article, we'll give you some tips on how to work up to one-arm clap pushups.
Start by performing regular pushups with your feet shoulder-width apart, and your hands placed slightly wider than shoulder-width apart.
As you become stronger, you can move your feet closer together to increase the difficulty.
Once you can perform 3 sets of 12 reps with proper form, it's time to start working on one-arm clap pushups.
To perform a one-arm clap pushup, start in the same position as a regular pushup.
However, as you lower yourself down, press off with one hand and use the momentum to clap your hands together in the air.
Return your hand to the floor and repeat with the other side.
Start with 3 sets of 6 reps on each side and work up from there.
With consistent practice, you'll be nailing one-arm clap pushups in no time!
How to perform the one-arm clap pushup correctly
The one-arm clap pushup is a challenging exercise that can help to build strength and muscle definition in the shoulders, chest, and arms.
To perform the exercise correctly, start in a standard pushup position with your hands placed shoulder-width apart.
Lower your body toward the ground, then push back up to the starting position.
As you push up, lift your right hand off the ground and clap it against your left shoulder.
Return your right hand to the ground, then repeat the move with your left hand.
Continue alternating sides for the desired number of repetitions.
Be sure to keep your body in a straight line throughout the exercise, and avoid sagging in the middle or spreading your legs wider than shoulder-width apart.
With practice, you will be able to perform the one-arm clap pushup with ease.
Variations of the pushup you can try if you're looking for a new challenge
If you're like most people, you probably think of the pushup as a fairly basic exercise.
However, there are actually a number of variations that can provide a challenge for even the most experienced athletes.
Here are just a few of the many variations you can try:
- One-arm pushups: As the name suggests, this variation involves doing a pushup with one arm. Start in the standard pushup position, then lower your body down with one arm while keeping the other arm extended overhead. It sounds simple enough, but it's actually quite challenging.
- Plyometric pushups: Plyometric pushups are a great way to build explosive power. To do this variation, start in the standard pushup position and lower your body down until your chest nearly touches the ground. Then “explode” upward, driving your hands into the ground and propelling your body upward. Land softly and immediately return to the starting position.
- Decline pushups: For this variation, all you need is a stability ball or something similar. Position the ball under your feet and assume the standard pushup position. Lower your body down as usual, then press back up to the starting position. The decline angle will make the exercise more challenging than a traditional pushup.
There are literally dozens of variations you can try, so don't be afraid to experiment.
And if you're looking for an extra challenge, try adding weight by wearing a weight vest or holding a weight in each hand.
Whatever variation you choose, pushups are an excellent way to build strength and endurance.
So get out there and give them a try!
Tips for improving your strength and endurance when doing pushups
There's no denying that pushups are tough.
They require both strength and endurance and can often leave your arms feeling like jelly.
But there are a few things you can do to help improve your performance.
First, focus on your form.
Make sure your hands are shoulder-width apart and that your body is in a straight line from head to toe.
If you start to sag in the middle or let your hips droop, it'll become infinitely harder to push yourself up.
Second, build up slowly.
Don't try to go from zero to 100 overnight.
Start with a manageable number of pushups and gradually increase the reps as you get stronger.
Finally, focus on your breathing. Inhale as you lower yourself down, and exhale as you push back up.
Taking deep, cleansing breaths will help you maintain your energy levels and prevent you from getting too winded too quickly.
By following these simple tips, you'll be well on your way to becoming a pushup pro in no time!
Conclusion
So, what is the hardest pushup variation? The answer may surprise you. It’s the one-arm clap pushup!
This exercise is so challenging because it requires a tremendous amount of strength and endurance in your chest, shoulders, and triceps.
But don’t worry – we’ll show you how to work up to this advanced move correctly and safely.
Keep reading for tips on how to improve your strength and endurance when doing regular pushups, as well as a sample workout routine that includes the hardest variation of the pushup.