Clap Push-ups

Introduction

Clap push-ups are a plyometric exercise that adds an explosive component to classic push-ups. By pushing hard enough to lift the hands off the floor and clap them together, the practitioner develops muscular power and contraction speed of the chest and triceps. It is a signature exercise for athletes and calisthenics practitioners seeking to develop explosiveness.

Anatomy and Muscles Worked

• Primary muscles: pectorals, triceps brachii (explosive contraction)
• Secondary muscles: anterior deltoids, serratus anterior
• Stabilizers: full core, forearms (landing)

Step-by-Step Instructions

1. Adopt a classic push-up position with solid core engagement.
2. Lower in control to the bottom of the movement.
3. Push explosively, hard enough for the hands to lift off the floor.
4. While airborne, quickly clap your hands together.
5. Land softly with elbows slightly bent to absorb the impact, then chain directly into the next rep.

Recommended Sets and Reps

• Intermediate: 3 sets of 3 to 5 reps
• Advanced: 3 sets of 8 to 10 reps

Common Mistakes

• Landing with straight arms: always land with bent elbows to cushion.
• Loss of core engagement: the body must stay rigid during takeoff and landing.
• Push-up not deep enough: lower fully to maximize pushing power.

Safety

The main risk concerns the landing. If your wrists are fragile, avoid this exercise. Start on a slightly cushioned surface if necessary. Master at minimum 20 clean classic push-ups before attempting clap push-ups.

Variations

• Simple lift-off push-ups (no clap)
• Double clap push-ups (front then behind)
• Superman push-ups (arms and body in full extension in the air)

Target Audience

Intermediate to advanced practitioners seeking to develop upper body power and explosiveness. Excellent for martial arts, CrossFit and athletic preparation.