THE SCORECARD
Men's Health Fit: 10 clapping pushups
Above average: 5 clapping pushups
Ordinary: No clap
A powerful upper body doesn't just look good shirtless; it helps transfer force to the world around you. "And that gives you an edge in most sports, whether you're trying to stiff-arm an opponent in football or spring off the mat in jujitsu," says David Dellanave, owner of the Movement Minneapolis gym and a world-record-holding all-around weightlifter. The clapping pushup—which requires explosiveness as well as strength—is an old-school move that many still consider the ultimate test of upper-body pushing power (thanks in no small part to Rocky).
THE TEST
Assume a pushup position, with your body straight from head to ankles. Lower yourself until your chest is 3 inches from the floor. Push yourself back up explosively so your hands leave the floor. Maintain a straight body as you clap in midair and land back in the starting position.
PUSH HARDER
Can't clap? Add the exercise to your weekly routine but perform it with your hands elevated on an aerobics step, which reduces the load. Shoot for 3 sets of 5 reps, lowering the step as the exercise becomes easier. For an even greater power boost, also do kneeling medicine ball throws: Kneel facing a wall and hold a medicine ball against your chest; throw it directly forward against the wall. Catch it on the rebound and repeat, doing 3 sets of 10 reps. "The goal is maximum power," says Dellanave, "so start with a ball you can throw at least 12 feet."
For an even stronger upper body, try the Big Bench Workout. You'll add 30-plus pounds to your bench in just one month.
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