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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Clap Push-Up
ChestAdvanced

Clap Push-Up

An explosive push-up in which you drive off the floor hard enough to clap before landing, developing upper-body power.

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Primary muscles

  • Chest (Pectoralis Major)

Secondary muscles

  • Triceps
  • Front Delts
  • Abs (Rectus Abdominis)
Sets
3–4
Reps
4–8
Rest
60–120s

How to perform

Clap Push-Up movement

Main muscles working (thicker lines)

Starting position

Start in a high plank with hands slightly wider than shoulder width and body straight.

  1. 1

    Lower the chest toward the floor under control.

  2. 2

    Explosively push the floor away so your hands leave the ground.

  3. 3

    Clap quickly in the air.

  4. 4

    Land with soft elbows and absorb into the next rep.

Breathing: Inhale as you lower, exhale sharply on the explosive push.

Coaching tips

  • Push the floor away fast

  • Stay rigid in the air

  • Soft landing

Common mistakes

  • Landing with locked elbows

  • Hips sagging on landing

  • Doing reps when fatigued and slow

Safety notes

  • Practice on a mat and stop the set once reps lose height or control.

  • Master a strong standard push-up before adding the clap.

Details

Body parts
Chest · Upper Body
Equipment
Bodyweight
Movement
Horizontal Push · Jump
Exercise type
Plyometric
Training goals
Power · Athletic Performance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Easier Variations

  • Box Drop Push-UpIntermediate→
  • Incline Push-Up Depth JumpIntermediate→
  • Push-UpBeginner→

Harder Variations

  • Kettlebell Plyo Push-UpExpert→

Variations

  • Clock Push-UpAdvanced→

Similar Exercises

  • Kneeling Medicine Ball Chest PushBeginner→
  • Medicine Ball Supine Chest ThrowBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.