Video Coming Soon
We're working on adding video demonstrations for this exercise.
Clap Push-Up
A plyometric push-up variation that builds explosive upper-body power by clapping hands mid-air, targeting chest, shoulders, and triceps for strength and coordination.
About Exercise
Equipment
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Chest, Shoulders, Triceps
Secondary Muscles
Obliques, Lower Back, Glutes
Accessory Muscles
Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest
Shoulders
8/10Anterior Delts
Triceps
8/10Lateral Head, Medial Head
Abs
6/10Rectus Abdominis
Obliques
4/10External Obliques
Lower Back
3/10Erector Spinae
Glutes
3/10Glute Max
Forearms
2/10Flexors
Programming
Typical Rep Range
5-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Start in a high plank position with hands slightly wider than shoulders, body straight from head to heels, core braced and glutes engaged.
- Inhale and lower your chest toward the floor by bending elbows at 45 degrees.
- Exhale and explosively push through palms to lift hands off the ground.
- Clap hands together quickly in front of chest while airborne.
- Spread hands and land softly with bent elbows to absorb impact.
- Repeat for reps, maintaining straight body line.
Coaching Tips
Form Cues
- Keep body rigid.
- Explode upward.
- Land softly.
- Elbows at 45 degrees.
- Core tight.
Breathing
Inhale during the lowering phase; exhale forcefully during the explosive push and clap.
Tempo
2-0-1
Range of Motion
Lower until chest nears floor; push to full arm extension with hands leaving ground for clap.
Safety
Safety Notes
- Master 10-15 standard push-ups first.
- Warm up wrists and shoulders.
- Avoid if wrist, elbow, or shoulder pain exists.
- Use soft surface for landing.
Spotting
No spotting needed; perform solo with focus on form.
Common Mistakes
- Flaring elbows outward.
- Sagging hips.
- Locking elbows on landing.
- Insufficient power for clap.
When to Avoid
- Acute wrist pain
- Elbow tendinopathy
- Shoulder impingement
Flexibility Needed
- Shoulder flexion to 180 degrees
- Wrist extension mobility
Build Up First
- Proficiency in standard push-ups
- Explosive upper-body strength
Also known as
Clapping Pushup, Explosive Push Up
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
