Clap Push Up
The clap push up is an advanced bodyweight plyometric exercise targeting the chest, with secondary engagement of the shoulders, upper arms, and abs. It involves an explosive push-up that generates enough force to clap the hands mid-air, developing upper body power and fast-twitch muscle activation.
How to do it
- Begin in a standard push-up position with your hands slightly wider than shoulder-width apart.
- Lower your chest toward the floor in a controlled manner, keeping your body in a straight line.
- Explosively push up with maximum force so your hands leave the ground.
- While airborne, quickly clap your hands together, then return your hands to the floor to catch yourself.
- Absorb the landing with slightly bent elbows and immediately begin the next repetition.
Form cues
- Keep your core tight and body in a straight line.
- Lower your chest down in a controlled, smooth motion.
- Drive forcefully through the floor to generate lift.
- Clap quickly and return your hands wide to catch your weight.
- Land with slightly bent elbows to absorb the impact.
Breathing: Inhale as you lower your body to the floor, and exhale forcefully as you explode upward into the clap.
Common mistakes
- Sagging hips during the push-up places unnecessary stress on the lower back.
- Landing with locked elbows can injure your joints upon impact.
- Rushing the descent prevents you from generating enough explosive power.
Muscles worked
Primary: chest. Secondary: shoulders, upper arms, abs.
Suggested sets & reps
Get fitter
3 sets x 6-10 reps, rest 60 s
Lose weight
3 sets x 5-8 reps, rest 60-90 s
Build muscle
3-4 sets x 5-8 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp wrist or shoulder discomfort, 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?
This is an advanced movement requiring significant upper body strength. Beginners should master standard push ups first.
How can I protect my wrists during the landing?
Ensure your hands are positioned under your shoulders and focus on landing softly with bent elbows to absorb the shock.
How often should I practice plyometric push ups?
Once or twice a week is plenty, as explosive movements place high demand on your joints and nervous system.