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Clap Push Up
A plyometric bodyweight push variation developing explosive power in the chest, shoulders, and triceps. Quickly generate force to clap hands while airborne, demanding high upper body stability.
About Exercise
Equipment
Body Weight
Difficulty
4/5 • Advanced
Primary Muscle Groups
Chest, Triceps
Secondary Muscles
Abs, Traps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest, Lower Chest
Triceps
8/10Lateral Head, Long Head
Shoulders
6/10Anterior Delts
Abs
4/10Rectus Abdominis, Transverse Abdominis
Traps
3/10Mid Traps
Programming
Typical Rep Range
6-15 reps
Rest Between Sets
60-120 seconds • Rest longer to prioritize explosive power.
How to Perform
Start in a rigid plank position with hands slightly wider than shoulder-width, fingers pointing forward. Ensure your body forms a straight line from head to heels, bracing your core tightly.
- Lower quickly, keeping elbows tucked slightly, until your chest is near the floor.
- Explosively push up, driving your hands off the floor powerfully.
- Clap your hands together while airborne at the peak of the movement.
- Spread hands quickly and absorb the landing impact softly.
- Immediately transition into the next repetition while maintaining body tension.
Coaching Tips
Form Cues
- Explode off the floor.
- Brace the midsection.
- Soft landing hands.
- Maintain plank rigidity.
Breathing
Inhale deeply during the eccentric lowering phase; exhale forcefully as you explode upward and brace the core.
Tempo
X-0-1
Range of Motion
Lower until the chest is near the floor, then press explosively enough to allow the hands to completely leave the ground for the clap.
Safety
Safety Notes
- Avoid if you have acute wrist, elbow, or shoulder joint pain.
- Ensure adequate wrist and shoulder warm-up before performing plyometrics.
- Master the standard push up before attempting this variation.
Spotting
Not recommended; focus on proper technique and reducing speed if necessary.
Common Mistakes
- Arching the lower back or piking the hips upon landing.
- Failing to achieve enough push-off height for the clap.
- Allowing elbows to flare too wide.
When to Avoid
- Acute shoulder or wrist injuries.
- Significant lack of foundational pushing strength.
Flexibility Needed
- Adequate wrist extension mobility.
Build Up First
- Ability to perform 15+ standard push-ups with rigid form.
Also known as
Clapping Push Up, Plyometric Push Up, Explosive Push Up, Plyo Push-Up
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