What is Clap Push Up?
A Clap Push Up is a plyometric push-up where you explosively lift off the ground and clap mid-air. It primarily targets the chest, triceps, and shoulders. Difficulty: medium — requires solid push-up strength and shoulder stability.
How to Do Clap Push Up
- Start in high plank: Begin in a high plank with hands under shoulders, body in a straight line, core tight and feet hip-width for stability.
- Lower with control: Descend by bending elbows to about 90 degrees, keeping elbows tucked slightly and chest aligned to avoid shoulder strain.
- Explosive push: Drive through palms explosively to lift your hands and chest off the ground, engaging chest, triceps, and core to generate upward momentum.
- Clap mid-air: Quickly bring hands together to clap while airborne, keeping neck neutral and eyes forward; prepare to absorb impact on landing.
- Land softly: Land back into a high plank with soft bent elbows, absorb force through shoulders and core, then reset immediately for the next rep.
Muscle Groups
Triceps, Chest, Shoulders, Back
Description
Begin in the up position of a push-up: arms extended, back and neck in a straight line, and core tight. This will be your starting position.Descend into the bottom position of the push-up by flexing at the elbows until they reach a 90-degree position.
Push upwards as powerfully as possible through your hands to propel yourself upwards off the ground and into the air.
Bring your hands together to complete a clap while in the air. Return to the starting position and immediately transition into a subsequent repetition.
Movement Group
Push
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of Clap Push Ups?
Clap Push Ups build explosive upper-body power, increasing chest, triceps and shoulder strength while recruiting fast-twitch muscle fibers. They also improve pushing speed, coordination and core stability when performed with proper technique and progression.
What common mistakes should I avoid with Clap Push Ups?
Common mistakes include flaring elbows, sagging hips, insufficient explosive push, landing stiffly, and attempting claps before building base strength. Warm up, master strict push-ups, brace the core and practice soft, controlled landings to reduce injury risk.
How can I progress to Clap Push Ups or regress if needed?
Progress by improving push-up strength and adding plyometrics: explosive push-ups, incline clap push-ups or box push-offs. Regress with knee clap push-ups, controlled negatives, or claps on an elevated surface. Increase reps gradually and prioritize form.