The slammed pump requires maximum power and speed. Not everyone can do them at first, but they are worth practicing! If done correctly, you can expect an optimal chest burn by engaging extra muscle fibers.
push-ups with claps are a great activity for improving strength and speed in your entire upper body, including your chest, triceps, and shoulders. In this article, find out everything you need to know to perform slam push-ups safely and 4 tips for making quick progress!
The benefits of the slam push-up on upper body muscles
The slam pushup exercise is a great way to build strength in your chest muscles and, of course, your entire upper body. If you bench press, you can lift more due to explosive power. If you practice a martial art (e.g. boxing), you will be able to hit much harder for the same reason.
Furthermore, as it is a compound movement, it will also increase your stamina, which is crucial for any sport. This move targets a special type of muscle fibers: Fast Twitch Fibers. By using more muscle fibres, you maximize the effect of training on the growth of your pectoral muscles.
It is also more effective in developing the functional explosiveness of the upper body, especially for sports such as basketball, handball or volleyball.
In parallel, don't hesitate to read: 4 different positions to do a push-up
The movement of the slammed pump
How do you do a push-up slam ? The move might seem easy to you while reading it, but wait until you try it for real! Before you start, make sure your base push-up is stable and that your shoulder and wrist mobility is sufficient to stabilize you both when coming off the push-up and when landing.
In any case, here is the detail of the exercise step by step:
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The starting position: this is the same as for regular push-ups. Place your hands shoulder-width apart (or slightly wider). Your feet should be closer than shoulder width apart. Otherwise, you risk using your legs to push up and less work on your chest.
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Slowly lower yourself to the floor: make sure your elbows don't flare out and your back and core are tight. Use the 3:1 ratio as a guide, which means lowering 3 times slower than you push. This way you take the time to fully charge up the tension before pushing.
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Push yourself up explosively: first with the "heel" of your hand, then finally press down with your fingers. The thrust should come from your upper body (don't lift your hips to build momentum) and keep your body straight!
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Landing: Before landing, clap your hands. Stay in control and land in exactly the same position you started. Landing is very important, land softly and never on straight arms.
Also, don't hesitate to read: How many push-ups per day to get results?
5 tips for a successful push-up
Knowing the right technique
A good slam pushup starts in a position where your body is perfectly aligned from the top of your head to your feet, and your weight is supported by your toes and arms The core should be held tight to prevent the lower back from arching or sagging.
From there, lower your weight in a smooth, controlled motion until your chest is barely touching the floor, then reverse the motion pressing down with the chest, deltoid, and thigh muscles. triceps until you are back in the starting position.
When doing a push-up, keep your elbows close to your sides at an angle of about 45 degrees instead of letting them flare out perpendicular to your body. This will put you in a more natural position to use muscle leverage and prevent your shoulder joints from moving at angles that can strain them.
Your elbows should point outward and slightly behind you, so that when viewed from above, your body position would look like an arrow rather than a T.
In parallel, for even more results: Which muscles do push-ups work? The Guide
Developing your work capacity
Practice Standard Pushups until you can do 5-10 in a row. At this point, add more sets to your workout. Try to stay one or two reps forward as much as you can to save energy for the next set. Start a training program to work on your pushing strength and work capacity several times a week.
Always take time to rest every other day to give the body time to recover in order to succeed in a slam push-up!
In order to have the maximum results: Bicep push-ups: 3 variations that strengthen your arms
Progress with 3 types of push-ups
Do not hesitate to practice with these 3 types of push-ups before embarking on the slam push-ups in order to progress in a linear fashion:
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Push-ups with alternating shoulder taps : This will make you comfortable shifting your weight from the push-up position to a position with your hands off the floor while maintaining stability with the opposite hand. It also forces you to engage your core, which is also essential.
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Push-ups with a slight jump: Remove your palms as you lift off the floor and try to lift your hands a few inches off the floor. Keep doing this, trying to climb higher and higher. It will also get your wrists used to landing once you get off the pushup.
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Plyo pushup: Once you're comfortable exploding out of the pushup position and landing properly, it's time to push off the floor, bringing your hands to your chest, clap and land.
For more information, also read: Wide grip push-ups: the right technique and the advantages
Focus on speed
Focus on theconcentric part of the pushup (the actual pushup part) and try to lift your weight off the ground as quickly as possibleThe pump slams is a plyometric maneuver, which essentially means that it relies on explosive force to overcome resistance and move the body. Similar to jumping, the faster you are able to get into a leverage and thrust position, the more power you can generate and the higher you will go!
plyometric push-ups are great ways to train explosiveness. Upward pushups start from the floor rather than full arm extension and focus on increasing strength in the most disadvantaged position of the pushup.
Plyo pushups are like standard pushups, but rather than stopping at lockout, keep pushing so the hands leave the floor in a quick "jump". These also serve as appetizers relevant to the slam pumps. Once you're able to do several standard push-ups with strict technique and explosive speed, you're ready to add the clap to the move!
Also read: How to break the world push-up record?
Add resistance
Put on a weighted vest or place a light weight plate in a secure position on your lower back and perform 1-5 hand push-ups this way. The increase in the resistance of the pushup forces you to press harder and faster into the movement, resulting in significant increases in strength.
Keep the number of reps in each set relatively low. Since the slam push-up is anexplosive plyometric exercise requiring short, intense bursts of strength, your strength and work capacity will drop quite quickly, potentially putting you at risk of burnout or injury.
In parallel, read also: 5 weeks to learn how to do the superman push-up
Which weighted vest to gain strength in order to perform a slammed push-up?
To progress before you start doing slamming push-ups, you need to gain strength, endurance, and explosiveness. For this, the best solution is to perform other variants of push-ups while increasing the difficulty, for example with the Military weighted vest load 50KG™ .
Indeed, from a certain point, your body weight does not represent sufficient resistance. With a weighted vest, you can add up to an additional 50kg, a totally flexible load depending on your physical condition on the day and your level.
This weight training accessory is one of the essentials for any serious athlete: the jacket adapts to all body types for intense efforts in complete comfort. You will be able to overcome all the difficulties to gradually arrive at your first pump (the first of a long series, hopefully!).
In summary: The broken pump
The slam pushup is an incredible challenge for athletes: classic pushups are already difficult, so imagine having to push hard enough to be able to add a clap between your pushes However, for athletes who manage to do it, it is a more than effective exercise to develop your pectoral muscles, your arms and your abs.
You can fully use the natural strength of your muscles with this complicated and very impressive movement to watch! It is an exercise that remains reserved for experienced athletes, those who want to challenge themselves and exceed their limits, in particular thanks to the Military weighted vest load 50KG ™. The slamming push-ups won't let you down in terms of results!
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