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.
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How to Do Clap Push Up
- 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.
- 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.
- 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.
- 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.
- 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.
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.
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.