Clap Push Ups
Clap push ups are an advanced plyometric bodyweight exercise targeting the chest. The explosive push-up followed by a mid-air hand clap develops upper body power, speed, and reactive strength.
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.
- Explosively push up with maximum force to lift your hands off the ground.
- Clap your hands together quickly before placing them back on the floor.
- Absorb the landing with slightly bent elbows and immediately lower 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.
- Press up explosively with maximum force.
- Clap quickly in mid-air and return hands to the ground.
- Bend your elbows on landing to absorb the impact.
Breathing: Inhale as you lower your chest to the floor, and exhale sharply as you press up explosively.
Common mistakes
- Landing with stiff elbows, which jars the arm joints and increases injury risk.
- Sagging at the hips, which disconnects the core and reduces upper body power.
- Not pushing with enough force to clear the hands, leading to rushed or incomplete claps.
Muscles worked
Primary: chest. Secondary: triceps, delts, abs.
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
3–4 sets × 4–6 reps, rest 120 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you have wrist or shoulder discomfort, ease off or 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
Are clap push ups suitable for beginners?
No. They require advanced upper body power and high joint tolerance. Master standard push-ups first.
How can I protect my wrists during the landing?
Focus on keeping your wrists neutral and absorb the landing smoothly by bending your elbows immediately.
How often should I practice explosive push-ups?
1 to 2 times per week is plenty, as plyometric movements place high demands on your joints and nervous system.