Clapping Push-Up
An explosive push-up where you clap your hands mid-air. Builds power and fast-twitch muscle fibers.
Short answer
Clapping Push-Up: an intermediate bodyweight exercise for the chest and triceps. It needs no equipment. A typical target: 3 sets of 8-12 reps. If it is still too hard, start with the easier variation, “Explosive Push-Up”. Once it feels easy, “Double Clap Push-Up” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Start in push-up position.
Lower with control.
Explode up powerfully.
Clap hands and catch yourself.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the clapping push-up work?
The same muscles as a push-up - chest, triceps, front deltoid - but recruited explosively, which preferentially trains the fast-twitch fibres a slow push-up leaves alone. The landing matters as much as the launch: the chest and triceps absorb bodyweight eccentrically as you catch yourself, and that deceleration is where most of the training effect and most of the injury risk sit. The core has to stay rigid through both phases or the hips whip.
Primary Muscles
Secondary Muscles
How to train it
Three sets of 8 to 12 reps, once or twice a week, always early in a session while you are fresh. Power work does not respond to fatigue. Rest a full two minutes between sets - if reps get slower, the set is over regardless of the number. Build up through explosive push-ups where the hands just leave the floor before adding the clap. You should be comfortable with 20 strict push-ups before starting.
If you are stuck
Landing with locked elbows is the fault that hurts people. Catch yourself with soft elbows and let them bend to absorb the impact, the same way you would land a jump. Not generating enough height is the other common issue, and it usually comes from pressing rather than throwing - drive through the floor as fast as you can rather than pushing smoothly. Clapping too early leaves no time to get the hands back; get the height first and add the clap once you have clear air.
Progressions
Level up your training
Clapping Push-Up questions
How do I land safely during clapping push-ups?
Land with slightly bent elbows to absorb impact, not with locked arms. Your hands should be soft and ready to catch your weight. Practice explosive push-ups without the clap first.
What are the benefits of plyometric push-ups?
Plyometric push-ups build explosive power, fast-twitch muscle fibers, and improve athletic performance. They enhance pushing power for sports and other exercises.
Related Exercises
More Push exercises
Push-Up
The push-up is the foundational pushing movement in calisthenics. It builds strength in your chest, shoulders, and triceps while engaging your core for stability.
Diamond Push-Up
A close-grip push-up variation where your hands form a diamond shape. This targets the triceps more intensely than regular push-ups.
Wide Push-Up
A push-up variation with hands placed wider than shoulder-width for greater chest activation and stretch.
Ready to Practice Clapping Push-Up?
Find a calisthenics park with open space near you and start training.