Clap Push-Up
Overview
How to do it
- 1
Starting Position
Set up in a standard push-up position with your hands slightly wider than shoulder-width apart on the floor. Keep your body in a straight line from head to heels. Tighten your core to stay stable.
- 2
The Descent
Bend your elbows and lower your chest toward the floor. Keep your body straight the entire way down. Lower to the same depth you would in a standard push-up, with your chest nearing the floor.
- 3
The Clap
Push forcefully through the floor with your hands to launch your upper body upward. In mid-air, move your hands quickly together in front of your chest and clap them. This takes speed and coordination. Aim to clap as close to your chest as you can.
- 4
The Landing
Once you clap, straighten your arms right away to catch your body and come back to the push-up position. Land with your hands slightly wider than shoulder-width apart so you are ready for the next rep. Keep your elbows bent on landing to absorb impact and protect your wrists and elbows.
- 5
Repeat
Complete several reps of Clap Push-Up, and keep the focus on explosive effort and a controlled landing. Add more repetitions gradually as the movement feels more comfortable.
Form tips & common mistakes
Keep your core firm so your lower back does not sag or arch.
Drive the movement with your chest, shoulders, and triceps.
Land softly with bent elbows to lower stress on your joints.
Control your breathing—inhale as you lower and exhale as you push up.
Benefits
Clap Push-Up works the chest, shoulders, and triceps, so it is an effective way to develop upper-body strength. The explosive action recruits these muscles more intensely than standard push-ups.
To get your body off the ground and clap your hands in the air, Clap Push-Up demands explosive force. That can improve speed and power, which matter in many sports and activities.
Doing multiple reps of Clap Push-Up can build endurance in the chest, shoulders, and triceps. Better endurance can support athletic performance and help reduce fatigue-related injury risk.
Your core must work hard to keep you stable and aligned during Clap Push-Up. That helps improve core strength and stability.
Clap Push-Up is a plyometric exercise, so it uses explosive movement to help you produce force quickly. That can benefit actions that involve jumping, sprinting, and rapid direction changes.
Because Clap Push-Up is intense and explosive, it can help burn calories. Adding it to an explosive workout routine can support fat loss and better body composition.
Clap Push-Up is a functional exercise that reflects real-world pushing and explosive upper-body actions.
Doing Clap Push-Up well takes focus, determination, and confidence. It can be a satisfying exercise that builds mental toughness and self-esteem.
Clap Push-Up is a demanding exercise that calls for strength, speed, and coordination. It is effective for developing explosive upper-body power and improving push-up performance. Because it is high intensity and can cause injury if done poorly, make sure you have a solid base in regular push-ups before you try Clap Push-Up.
Muscles worked
Pectoralis Major، Sternal
Pectoralis Major، Clavicular، Anterior Deltoid، Triceps Brachii، Trapezius
Biceps Brachii
Rectus Abdominis، Pectoralis Minor، Serratus Anterior، Obliques، Quadriceps
Erector Spinae، Latissimus Dorsi
