Clap Push-Up
Primary
Plyometrics
Secondary
Chest, Triceps, Shoulders
Equipment
None
Difficulty
Advanced
Type
Push
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An isolation exercise that lets you focus on one muscle group, the Clap Push-Up targets your plyometrics through a pushing movement pattern. Use for upper body power development. Great for fighters and athletes.
Everything You Need to Know About the Clap Push-Up
The Clap Push-Up is a advanced exercise exercise that targets your Chest (pectoralis major). It's a popular choice for building strength and muscle in these areas. When should you use it? Use for upper body power development. Great for fighters and athletes. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced athletes with strong push-up foundation. Must master explosive push-ups first. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Clap Push-Up
Primary
Secondary
Stabilizers
Clap Push-Up form guide
- 1
Start in a push-up position with hands shoulder-width apart.
- 2
Lower your chest toward the floor in a controlled manner.
- 3
Explode upward powerfully, pushing yourself off the ground.
- 4
Clap your hands together while airborne.
- 5
Land with soft elbows and immediately lower into next rep.
What are the best tips for the Clap Push-Up?
Generate maximum force through the push.
Keep your body rigid like a plank throughout.
Land with slightly bent elbows to absorb impact.
Master explosive push-ups before adding the clap.
What are common Clap Push-Up mistakes to avoid?
Not generating enough height for the clap.
During any pressing movement like the Clap Push-Up, this mistake reduces how effectively your Chest (pectoralis major) can produce force. Focus on the muscle you're trying to work — if you can't feel your Chest (pectoralis major) driving the movement, something is off.
Landing with locked elbows.
Letting your elbows drift wide during the Clap Push-Up shifts load onto your shoulder joint instead of your Chest (pectoralis major). Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Letting hips sag during the movement.
Losing hip position during the Clap Push-Up shifts the loading pattern away from your Chest (pectoralis major) and can compress your lower back. Stay planted and let your Chest (pectoralis major) do the work.
Clapping too slowly and landing late.
During any pressing movement like the Clap Push-Up, this mistake reduces how effectively your Chest (pectoralis major) can produce force. Focus on the muscle you're trying to work — if you can't feel your Chest (pectoralis major) driving the movement, something is off.
Is the Clap Push-Up right for you?
Advanced athletes with strong push-up foundation. Must master explosive push-ups first.
How to Program the Clap Push-Up
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 5-6 reps. Rest 60-90 seconds between sets.
What are good alternatives to the Clap Push-Up?
Explosive Push-Up
Medicine Ball Chest Pass
Barbell Bench Press
Other Variations
- Double Clap Push-Up
- Behind-Back Clap
- Superman Push-Up
- Clap to Shoulder Tap
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Clap Push-Up — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Master regular and explosive push-ups first.
- Land with soft elbows.
- Stop if wrist pain occurs.