Chest Exercise · Body Weight

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Clap Push Up

The clap push-up turns a standard push-up into an explosive, plyometric exercise, requiring enough force off the ground to briefly leave the floor and clap before catching yourself again. It trains upper-body power rather than just strength, similar to what a jump squat does for the legs versus a standard squat. Landing with slightly bent elbows to absorb the impact is what keeps this exercise from beating up the joints over time.

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Also known as: Clap Pushup

Category

Chest

Equipment

Body Weight

Target

Pectorals

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Clap Push Up

1. Set up in a high plank with your hands positioned slightly wider than shoulder width.
2. Bend your elbows to lower yourself toward the floor, keeping your core braced throughout.
3. Drive explosively through your palms to launch your upper body off the ground.
4. Clap your hands together mid-air before your palms return to the floor in the starting position.
5. Repeat for your desired repetitions, keeping constant tension on the working muscle throughout.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Clap Push Up mainly targets your Pectorals, with your Triceps helping support the movement, along with your Shoulders.

More Chest Exercises

Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell · Pectorals

FAQ

What muscles does the Clap Push Up work?

The Clap Push Up mainly works your pectorals. It also helps strengthen your triceps and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Clap Push Up?

You do the Clap Push Up with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Clap Push Up?

One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Clap Push Up?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.