How to do the Clap Push Up
Primary: Chest · also works Triceps, Shoulders, Core.
The Clap Push Up is a dynamic and advanced variation of the standard push-up that enhances explosive power, strength, and upper body coordination. This exercise primarily targets the chest muscles while also engaging the triceps, shoulders, and core. The explosive movement requires a high level of fitness as it involves a quick burst of power that lifts the body off the ground to execute a clap mid-air before landing back in the push-up position.
Step by step
- 1
Start in a standard push-up position with your hands shoulder-width apart and your body in a straight line from head to heels.
- 2
Lower your body towards the floor by bending your elbows until your chest is just above the ground.
- 3
Push through your palms explosively to propel your upper body off the ground.
- 4
Quickly clap your hands together in mid-air.
- 5
Land softly back in the push-up position and immediately go into the next repetition.
Coaching cues
- Keep your core engaged throughout the movement to maintain stability and control.
- Focus on a quick and explosive push to generate enough lift for the clap.
- Make sure to land with your elbows slightly bent to reduce the impact on your joints.
Sets, reps and where it fits
Muscle
3–4 × 5–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Clap Push Up alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Clap Push Up work?
Primary: Chest. Secondary: Chest, Triceps, Shoulders, Core
How many sets and reps of Clap Push Up should I do?
For muscle: 3–4 sets of 5–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Clap Push Up?
Same movement pattern, different equipment: Incline Push-Up, Knee Push-Up, Push-Up, Decline Push-Up, Diamond Push-Up, Dip.
Is the Clap Push Up good for beginners?
It is an advanced movement. Build up through the easier alternatives first.