Clap Push-Up
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The Clap Push-Up is a dynamic bodyweight exercise that builds explosive upper-body power by requiring you to push off the ground with enough force to clap your hands mid-air before landing back into the push-up position. It primarily targets the chest while secondarily engaging the shoulders, triceps, and core for stability. Ideal for athletes seeking plyometric strength gains or anyone advancing beyond standard push-ups, no equipment is needed beyond your body weight.
How to Perform Clap Push-Up
- 1Start in a high plank position with hands slightly wider than shoulder-width apart, body in a straight line from head to heels, core engaged, and feet together.
- 2Lower your body by bending elbows, keeping them at a 45-degree angle from your torso, until your chest nearly touches the floor; inhale during the descent.
- 3Press explosively through your hands to push your body upward with enough force to lift both hands off the floor.
- 4Clap your hands together quickly in mid-air while your body is airborne.
- 5Land softly with hands returning to the starting position slightly wider than shoulders, absorbing the impact by bending elbows slightly.
- 6Immediately repeat the lowering phase for the next rep; exhale forcefully during each press and clap.
- 7Key form tips: Maintain a rigid plank position throughout—avoid sagging hips or piking butt; use controlled explosiveness, not momentum; beginners can practice on knees or elevate hands. Common mistakes: Flaring elbows wide, incomplete range of motion, or rushing the landing.