Clap Push Up Version II
Clap Push Up Version II is an advanced plyometric bodyweight exercise targeting the pectorals. It involves an explosive push-up with a mid-air hand clap, developing upper body power, speed, and coordination.
How to do it
- Begin in a standard push-up position with your hands shoulder-width apart.
- Lower your chest toward the floor in a controlled manner.
- Explosively push up with maximum force so that your hands leave the ground.
- Clap your hands together in mid-air before landing back in the push-up position.
- Absorb the landing by bending your elbows and immediately moving into the next repetition.
Form cues
- Keep your core tight and body in a straight line.
- Lower your chest close to the floor with control.
- Explode upward powerfully to gain airtime.
- Clap quickly in mid-air before landing.
- Bend your elbows immediately upon landing to absorb the impact.
Breathing: Inhale as you lower your body toward the floor, and exhale sharply as you explode upward into the clap.
Common mistakes
- Landing with straight elbows, which places high stress on your joints and can cause injury.
- Sagging your hips during the push-up, which strains your lower back and reduces chest activation.
- Not gaining enough height, leading to rushing the clap and compromising your landing position.
- Skipping the warm-up, which increases the risk of shoulder and wrist strains during explosive movements.
Muscles worked
Primary: pectorals. Secondary: triceps, shoulders, waist.
Suggested sets & reps
Get fitter
3 sets × 5–8 reps, rest 90 s
Lose weight
3 sets × 5–8 reps, rest 90 s
Build muscle
4 sets × 4–6 reps, rest 120 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you have wrist, elbow, or shoulder discomfort, 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 Up Version II?
This is an advanced explosive movement. Beginners should first master standard push-ups and plyometric push-ups before attempting this exercise.
How can I protect my wrists during the landing?
Focus on keeping your wrists under your shoulders and ensure you actively absorb the landing by bending your elbows instead of locking them.
How often should I include this in my workout?
Because it is high impact and places significant demands on your upper body, 1 to 2 times per week with plenty of recovery is plenty.