Exercise Facts
| Movement Pattern | Horizontal, Plyometric, Power, Push |
|---|---|
| Muscle Group | Chest, Core, Shoulders, Triceps |
| Equipment | Bodyweight |
| Environment | Gym, Home, Outdoor |
| Skill Level | Advanced, Intermediate |
| Series | Bodyweight Power Series |
Overview
The Clap Push-Up is a plyometric variation of the traditional push-up designed to develop upper-body power, speed, and coordination. It trains the fast-twitch muscle fibres of the chest, shoulders, and triceps improving athletic explosiveness and reactive strength for performance-based training.
To perform, begin in a high plank position with hands directly under shoulders and body in a straight line from head to heels. Lower your chest toward the floor under control until your elbows reach about 90 degrees. Then, drive explosively through your hands, pushing the ground away to propel your upper body upward. As you leave the floor, quickly clap your hands together before landing softly with elbows slightly bent to absorb the impact. Reset and repeat for the desired number of repetitions.
The Clap Push-Up primarily targets the chest, triceps, shoulders, and core, while enhancing neuromuscular efficiency and rate of force development. The plyometric action also increases stability and proprioception through the wrists and shoulders.
Common mistakes include failing to maintain a straight body line, landing with locked elbows, or sacrificing depth for height. Cue “tight core,” “explode fast,” and “land soft.”
In Relentless Bravery Fitness, the Clap Push-Up reflects power under pressure strength expressed with intent and precision.
Program 3–5 sets of 5–8 reps for explosive strength, or integrate into power circuits with short rest intervals.
Setup (Steps)
Start in a high plank position; hands under shoulders; engage core; keep body straight from head to heels.
Execution (Steps)
Lower chest to floor; drive explosively upward; clap hands mid-air; land softly with bent elbows; reset and repeat.
Coaching Cues
“Tight core.” “Explode fast.” “Land soft.”
Common Faults & Fixes
Sagging hips → engage core throughout.
Locked elbows on landing → maintain soft joints.
Rushing reps → control tempo for quality.
Programming Ideas
3–5×5–8 reps for power; pair with medicine ball throws or sled sprints for contrast training; use as finisher in upper-body power blocks.
Variations
Single-arm clap push-up, alternating clap push-up, incline clap push-up.
Regressions
Explosive push-up without clap, knee plyometric push-up, band-assisted push-up.
Standards & Competition Notes
Full range of motion; chest descends to 90° elbow bend; visible air time with clear clap; soft controlled landing.
Safety Notes
Warm up shoulders and wrists; avoid hard surfaces; maintain alignment to protect lower back and joints.
