Clap Push Up
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Plyometrics
- Type
- Aerobic
The clap push up is an explosive plyometric variation of the push up: you push off the ground hard enough to lift your hands, clap them together, and land back in position. It builds upper-body pushing power, speed, and reactive control using only your body weight, and is a go-to progression once standard push ups feel easy.
How to do the Clap Push Up
- 1Start in a high plank with your hands slightly wider than shoulder-width, fingers forward, and your body in a straight line from head to heels.
- 2Brace your core and squeeze your glutes so your hips don't sag or pike throughout the movement.
- 3Lower your chest toward the floor under control, keeping your elbows at roughly a 45° angle to your torso.
- 4Drive explosively through your hands, pushing hard enough to launch your upper body off the ground.
- 5As your hands leave the floor, quickly clap them together in front of your chest.
- 6Bring your hands back apart and plant them in their starting position to catch your body weight.
- 7Land with soft, slightly bent elbows to absorb the impact, then immediately lower into the next rep.
- 8Complete your reps, then lower your knees and rest in a controlled position.
Form tips
- Generate the lift-off from a fast, powerful press rather than from arching your back or throwing your head forward.
- Keep your whole body rigid in the air so you land in the same straight-line plank you started in.
- Absorb each landing with bent elbows and a braced core to protect your wrists, elbows, and shoulders.
- Start with low reps and full recovery between sets, since each rep is maximal effort and quality drops fast when fatigued.
- Master strict, full-range standard push ups first so you have the strength base to push off and land safely.
Common mistakes
- Letting the hips sag or pike as you fatigue, which kills power transfer and strains the lower back.
- Landing on locked-out, straight arms, which sends the impact straight into the wrists and elbows.
- Not pushing hard enough to fully clear the floor, so the clap is rushed and the hands aren't reset in time to catch the landing.
- Cutting the descent short and bouncing off a half rep, which trades real range of motion for momentum.
- Chasing high rep counts while tired, when sloppy reps raise the risk of a missed catch and a face-first landing.
Frequently asked questions
What is a clap push up good for?
It's a plyometric, body-weight exercise that develops explosive upper-body pushing power, speed, and reactive control. It's commonly used by athletes and lifters who already have a solid push up base and want to train rate of force.
Are clap push ups good for beginners?
No. They're an advanced progression that demands real pressing strength and landing control. Build up with standard push ups, then incline or knee-supported clap push ups, before attempting full clap push ups from the floor.
How many clap push ups should I do?
Because each rep is explosive and maximal, keep the volume low — around 3–6 quality reps for 3–5 sets, with full rest between sets. Stop the set the moment your speed or landing form drops off.
How do I make clap push ups easier or harder?
To make them easier, do them with your hands on a raised surface or from your knees so there's less weight to launch. To make them harder, clap behind your back or under your chest, or add a deeper clearance off the floor.
