Videos
Instructions
- Begin in a standard push-up position with your hands shoulder-width apart and core engaged.
- Lower your chest toward the floor in a controlled manner.
- Explosively push through your palms to lift your hands off the ground.
- Clap your hands together quickly while in the air.
- Land with your hands back in the starting position and immediately transition into the next repetition.
Technical Tips
- Maintain a tight core to stabilize your torso during the explosive phase.
- Ensure hands return to the correct position to absorb impact safely.
- Focus on a soft but controlled landing to reduce wrist strain.
Breathing Tips
- Inhale as you lower your body toward the ground.
- Exhale forcefully as you push up and perform the clap.
Medical restrictions
- Wrist injuries
- Shoulder instability
- Elbow tendonitis
- Recent upper body surgery
The Clapping Push-Up is a high-intensity bodyweight exercise that enhances upper body explosive strength, power, and neuromuscular coordination. This dynamic movement involves a powerful push from the ground to generate enough force for the hands to leave the floor and clap mid-air before landing back into a push-up position. Often used in calisthenics, CrossFit, and athletic conditioning, this plyometric variation demands high muscular engagement and control, particularly in the chest, triceps, and shoulders. Ideal for advanced practitioners, the Clapping Push-Up helps build fast-twitch muscle fibers, which are essential for speed and power in sports performance. It also challenges balance, reaction time, and upper-body resilience under explosive loads. Because of its impact demands, it should be performed on a suitable surface with adequate warm-up. Incorporating this push-up variant can significantly elevate bodyweight training routines by increasing intensity and functional strength gains.
What muscles do clapping push-ups work the most?
Clapping push-ups primarily target the chest, triceps, and shoulders, while also engaging the upper chest and core muscles for stabilization.
Are clapping push-ups good for building power?
Yes, clapping push-ups are excellent for building explosive upper body power and fast-twitch muscle fiber activation, making them ideal for athletes and advanced training routines.
Can beginners do clapping push-ups safely?
Clapping push-ups are considered an advanced movement and are not recommended for beginners due to the high impact and explosive demand; it's better to start with regular or incline push-ups.
What should I do if clapping push-ups hurt my wrists?
If clapping push-ups cause wrist pain, stop immediately and consider wrist strengthening, using push-up handles, or switching to low-impact variations like incline or knee push-ups.
How many clapping push-ups should I do in a workout?
Start with 3–5 reps per set for 3 sets, ensuring proper form and control. Gradually increase volume as your strength and power improve.