Clap Push-Up

Chest, Triceps, ShouldersBodyweight

An explosive plyometric push-up variation targeting your chest and triceps. Perfect for building dynamic upper-body power and push speed.

How to do it

1Set up in a high plank with hands slightly wider than shoulder-width and your body in a straight line.

2Keep your core and glutes braced tight so your lower back doesn't sag.

3Lower down smoothly with your elbows tucked at roughly 45 degrees.

4Explode off the floor as hard as you can so your hands leave the ground.

5Quickly clap your hands together and land smoothly with soft, slightly bent elbows.

Common mistakes

Sagging at the hips during the push, showing a soft core and straining your spine.

Landing on fully locked elbows, sending jarring impact straight into your joints.

Attempting a clap without getting enough height, leading to missed landings and loss of control.

Breathing

Inhale on the way down, and exhale forcefully as you explode off the floor.

Make it harder or easier

To scale down, perform them from your knees or elevated on a bench; to progress, aim for a double clap in mid-air.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.