RB100 Fitness
Back to exercises

Exercise library

Clap Push Up (Plyometrics)

An explosive push-up variation that develops upper-body power and coordination through dynamic plyometric movement and controlled landings.

Setup

  1. Start in a high plank position; hands under shoulders; engage core; keep body straight from head to heels.

Execution

  1. 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.

Regressions

  • Explosive push-up without clap, knee plyometric push-up, band-assisted push-up.

Variations

  • Single-arm clap push-up, alternating clap push-up, incline clap push-up.

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.

Safety

Warm up shoulders and wrists; avoid hard surfaces; maintain alignment to protect lower back and joints.

Competition standards

Full range of motion; chest descends to 90° elbow bend; visible air time with clear clap; soft controlled landing.

In depth

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.

Keep training

Related exercises

Workouts using this exercise