Clap Push-Up
An explosive push-up in which you drive off the floor hard enough to clap before landing, developing upper-body power.
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
Main muscles working (thicker lines)
Starting position
Start in a high plank with hands slightly wider than shoulder width and body straight.
Lower the chest toward the floor under control.
Explosively push the floor away so your hands leave the ground.
Clap quickly in the air.
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.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.