Smart Workout Diary

Clap Push-Up

The clap push-up is an explosive plyometric push-up in which the hands leave the floor and clap before landing. It primarily trains the chest, triceps, and front shoulders while developing upper-body power, pressing speed, and coordination. It can support athletic power and advanced bodyweight pushing performance.

Demonstration

Clap Push-Up — demonstration 1
Clap Push-Up — demonstration 2

Instructions

  1. Set up in a high plank with your hands slightly wider than shoulder width, legs straight, and your body forming a straight line from head to heels.
  2. Brace your core, squeeze your glutes, and keep your neck neutral while looking slightly ahead of your hands.
  3. Lower under control by bending your elbows until your chest comes close to the floor, keeping the elbows at roughly a 30- to 45-degree angle from your torso.
  4. Drive forcefully through the palms to launch your hands from the floor while maintaining a rigid body position.
  5. Clap quickly in front of your chest, then immediately return your hands to the floor with elbows softly bent.
  6. Absorb the landing by bending the elbows, reset your stable plank, and repeat only while you can land safely and maintain control.
Muscle Group
Chest
Other Muscle Groups
Triceps, Front Delts
Type
Plyometric
Mechanics
Compound
Equipment
Body Only
Difficulty
Expert

Technique tips

  1. Master regular push-ups first. You should be able to perform controlled full-range push-ups before adding the airborne phase.
  2. Prioritize a quiet landing. Land with soft elbows and immediately control your torso; do not let your hips sag or your lower back arch.
  3. Use a small, fast clap. The goal is a powerful push and reliable hand placement, not maximizing time in the air.
  4. Stop before fatigue changes your landing. Rest between sets so each repetition remains explosive and controlled.
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