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Last updated March 5, 2026
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chestTriceps
Clap Push Ups
Perform an explosive push-up, launching your body high enough to clap your hands before landing. Requires significant upper body power.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Medium
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
chesttriceps
Secondary
front shouldersabsribs / serratus
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Start in a high plank position with hands slightly wider than shoulder-width.
- Keep your body in a straight line from head to heels.
- Engage your core and squeeze your glutes.
- Step 2Starting Position
- Arms fully extended, shoulders stacked over wrists.
- Feet together or slightly apart for balance.
- Eyes looking slightly ahead of your hands.
- Step 3Execution
- Lower your chest toward the floor with control.
- At the bottom, explosively drive through your palms to launch your upper body off the ground.
- While airborne, quickly clap your hands together in front of your chest.
- Open your hands and land with elbows slightly bent to absorb impact.
- Immediately lower into the next repetition.
- If you cannot clap, start with hand-release push-ups to build explosive power.