Clap Push-up
The clap push-up is an advanced plyometric chest exercise targeting the pectorals through explosive upper body power. The mid-air hand clap requires maximal force production, making it effective for developing chest power and upper body reactiveness.
How to do it
- Start in a standard push-up position with hands slightly wider than shoulder-width.
- Lower your chest to the floor with a controlled descent.
- Explosively push upward with maximum force to lift your hands off the floor.
- Clap your hands together quickly before returning your hands to the ground.
- Land with soft elbows and immediately lower into the next repetition.
- Repeat for the desired number of repetitions.
Form cues
- Keep your core tight and body in a straight line.
- Lower your chest close to the floor in a controlled motion.
- Drive upward explosively to generate maximum air time.
- Clap quickly and return your hands beneath your shoulders.
- Land softly with slightly bent elbows to absorb the impact.
Breathing: Inhale as you lower your chest to the floor, and exhale forcefully as you drive upward into the explosive push.
Common mistakes
- Landing with locked elbows, which places excessive stress on your elbow and shoulder joints.
- Sagging hips during the push-up, which reduces core activation and power transfer.
- Rushing the descent, which limits the stretch reflex needed for explosive force.
- Not getting enough height, leading to rushed or incomplete claps and awkward landings.
Muscles worked
Primary: pectorals. Secondary: triceps, shoulders, abs.
Suggested sets & reps
Get fitter
3 sets × 6–10 reps, rest 90 s
Lose weight
3 sets × 5–8 reps, rest 90 s
Build muscle
4 sets × 5–8 reps, rest 120 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp wrist, elbow, or shoulder pain, ease off and choose a gentler push-up variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Can beginners do clap push-ups?
Clap push-ups are an advanced plyometric movement requiring significant upper body strength. Beginners should master standard push-ups first.
How do I protect my wrists during the landing?
Ensure your wrists are positioned directly under your shoulders, and focus on landing softly with a slight bend in your elbows to absorb the force.
How many reps should I do?
Because this exercise relies on explosive power, keep repetitions low and focus on quality and speed rather than pushing to absolute fatigue.