Clap Push-up

Clap Push-up

The clap push-up is the advanced progression of the plyometric push-up. It demands such an explosive push that the athlete has time to clap the hands together before landing. This exercise develops maximum pushing power and upper body muscle contraction speed, at a high difficulty level.

Anatomy Targeted

The pectorals produce the initial explosive push. The triceps rapidly extend the elbows for takeoff. The anterior deltoids assist shoulder flexion. The trunk muscles (abdominals, erectors) keep the body rigid and prevent arching during flight. The finger flexors and forearm muscles prepare for landing impact. The serratus anterior protects the scapulae against shear forces.

Step-by-Step Execution

1. Classic push-up position: body aligned, hands slightly wider than shoulders.
2. Lower the chest toward the floor with a controlled descent.
3. Push explosively through the palms with maximum force.
4. Hands clearly leave the ground. Quickly clap hands in front of the chest.
5. Separate hands and reposition them for landing, elbows flexed.
6. Absorb the impact by flexing the elbows and chain into the next rep.

Sets and Reps

3 sets of 5 to 8 reps. Rest 2 minutes between sets. Never compromise technique to add reps.

Safety Warnings

• Advanced exercise: perfectly master the standard plyo push-up before attempting the clap version.
• High wrist injury risk with poor landing technique.
• Practice on a thick mat or semi-soft surface.
• Carefully warm up wrists (rotations, extensions, flexions).
• Stop immediately if takeoff height decreases (sign of dangerous fatigue).
• Contraindicated with any wrist fracture or sprain history.

Progressions

• Level 1: Plyometric push-up without clap (hands leave ground).
• Level 2: Standard clap push-up (hands clap in front of chest).
• Level 3: Double clap push-up (clap in front + behind the back).
• Level 4: Superman push-up (hands and feet leave ground, body in extension).

Target Audience

Advanced athletes with excellent mastery of plyometric push-ups. Particularly suited for boxers, wrestlers, and CrossFit practitioners. An elite exercise for maximum pushing power. Not recommended for athletes with fragile wrists.