Clap Push-Up

Muscles worked

Setup

1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
2. Engage your core and glutes to create a straight line from your head to your heels.
3. Position your feet hip-width apart for a stable base of support.

How to do it

1. Inhale as you lower your chest toward the floor with control, keeping your elbows at a 45-degree angle to your body.
2. Exhale forcefully and drive through the palms with maximum speed to launch your upper body off the floor.
3. Quickly clap your hands together under your chest while in mid-air, then immediately return them to the starting width.
4. Land with slightly bent elbows to absorb the impact and transition smoothly into the next repetition.

Form checklist

• Keep the core braced to prevent the hips from sagging or piking during the flight phase.
• Land softly with 'springy' arms rather than locking the elbows.
• Maintain a neutral neck by looking at a spot on the floor 6 inches in front of your hands.
• Ensure your chest nearly touches the floor before the explosive drive.

Pro tips

• Focus on 'pushing the floor away' as fast as possible to maximize air time and safety.
• Minimize the time your hands spend on the ground to improve the stretch-shortening cycle of the muscles.

Make it harder

• Double Clap: Attempt to clap twice before your hands return to the floor.
• Behind-the-Back Clap: Increase the explosive height to clap your hands behind your lower back mid-flight.

Frequently asked

What muscles does the clap push-up work?

The clap push-up primarily targets the pectorals, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the clap push-up?

The clap push-up requires no equipment — just your body weight.

Is the clap push-up good for beginners?

The clap push-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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