Also known as: clapping push-up, plyo push-up, plyometric pushup, explosive push-up, clap press-up

What is Clap Push Up?

The Clap Push Up is an explosive bodyweight push-up variation where you propel yourself off the ground to clap mid-air. It primarily targets the chest, triceps, and shoulders while engaging the core and upper back. Difficulty: medium - requires strength, speed, and solid push-up form.

How to Do Clap Push Up

  1. Starting position: Begin in a high plank with hands under shoulders, arms extended, body in a straight line, and core braced. Scapula stable and feet hip-width.
  2. Descend with control: Lower chest toward the floor by bending elbows to about 90 degrees, keeping elbows slightly tucked and core engaged to maintain a flat back.
  3. Explode upward: Push forcefully through palms to generate enough power to leave the ground; keep neck neutral and hips aligned to avoid sagging or piking.
  4. Clap quickly: While airborne, bring hands together in a quick clap, then open hands to prepare for landing; time the clap so body remains controlled.
  5. Softly land & reset: Land softly on palms with elbows slightly bent to absorb impact, immediately transition into the next repetition or regress if form breaks.

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
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, improving chest, triceps, and shoulder strength while recruiting fast-twitch muscle fibers. They boost pushing force, athletic performance, and core stability, adding plyometric variety to bodyweight training.

What common mistakes should I avoid when doing clap push ups?

Common mistakes include flaring elbows, inadequate depth, landing stiffly, losing core tension, and attempting claps before mastering strict push-up form. Warm up, control the descent, and prioritize technique over reps to reduce injury risk.

How can I progress or regress clap push ups?

Regress with incline or knee clap push-ups and slow negatives or assisted band pushes. Progress by increasing plyometric volume, moving to decline variations, adding multiple claps, or increasing height as explosive strength and control improve.