Exercise guide · advanced
Clap Push Up
The clap push up is an advanced bodyweight plyometric exercise targeting the chest, with secondary engagement of the shoulders, upper arms, and abs. It involves an explosive push-up that generates enough force to clap the hands mid-air, developing upper body power and fast-twitch muscle activation.
- Equipment
- bodyweight
- Typical range
- 8–15 reps
- Also works
- shoulders, upper arms, core
01 · Set up
Set the listed equipment in a stable position and choose a resistance you can control through the full exercise.
Take the exercise-specific starting position, brace the non-working joints, and clear the movement path.
02 · Perform
Lower the resistance toward the chest with the forearms close to vertical.
Stop before the shoulders roll forward or the upper arms move beyond a controllable range.
Press the resistance away along the same path and stabilize before repeating.
Coaching tips
- Stack wrists over forearms.
- Lower toward the chest.
- Keep the shoulders controlled.
Common mistakes
- Flaring the elbows directly sideways.
- Dropping through the bottom position.
- Letting the shoulders roll forward.
What it should feel like
Expect the chest to do most of the work, without sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain.
Reviewed alternatives