Clap Push Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Clap Push-Up is an advanced bodyweight exercise that primarily targets the chest, with secondary engagement of the shoulders. It begins in a standard push-up position, where the hands are placed slightly wider than shoulder-width apart. As you lower your body toward the ground, you explosively push off the floor, generating enough force to lift your upper body into the air. During this brief moment of flight, you clap your hands together in front of your chest before landing back into the push-up position. The exercise emphasizes explosive power, core stability, and coordination while providing an effective way to challenge both the upper body strength and dynamic control.
How to Perform
Starting Position: Begin in a standard push-up stance with your hands positioned slightly wider than shoulder-width apart. Ensure your body forms a straight line from head to heels, engaging your core to maintain stability throughout the movement.
Lowering Phase: Lower your body towards the ground by bending your elbows, keeping your torso aligned and avoiding sagging in the hips. Your chest should approach the floor just as you would in a regular push-up, maintaining good form.
Explosive Push: Push yourself off the ground with force, propelling your upper body upward. This explosive movement should generate enough height to briefly lift both hands off the floor. During the brief air time, quickly bring your hands together and clap them. Aim for a quick, controlled clap as close to your chest as possible, relying on both speed and coordination.
Landing: As soon as you clap your hands, immediately extend your arms to catch your body and return to the push-up position. Make sure to land with your hands positioned slightly wider than shoulder-width apart. Bend your elbows upon landing to absorb the shock and protect your wrists and elbows from strain.
Repetition: Continue performing the clap push-ups with controlled landings and explosive power. Focus on maintaining a steady rhythm and gradually increase the number of repetitions as you gain strength and improve your coordination in this challenging exercise.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Engage your core: Keep your core muscles tight to avoid any unnecessary arching or dropping of your lower back throughout the movement.
Generate power with your upper body: Focus on using your chest, shoulders, and triceps to drive the explosive push that lifts you off the ground.
Land with control: When returning to the floor, make sure to land gently with your elbows slightly bent to minimize stress on your wrists and elbows.
Control your breathing: Breathe steadily during the exercise—inhale as you lower your body and exhale during the explosive push upward.
How Not to Perform
Avoid letting your hips sag: Do not allow your hips to drop toward the ground while performing the Clap Push-Up. This can put excessive strain on your lower back and reduce the effectiveness of the exercise. Keep your body in a straight line from head to heels throughout the movement.
Don't flare your elbows out too much: Keep your elbows at a slight angle (around 45 degrees) from your body during the descent and push phase. Flaring your elbows too wide can strain the shoulder joints and diminish the engagement of your chest muscles.
Do not neglect your core: Failing to engage your core can lead to poor posture and an unstable movement. Make sure to tighten your core muscles to stabilize your body and prevent any lower back issues or unnecessary movement.
Avoid explosive push-offs without control: While the push-off needs to be explosive, ensure that you still maintain control during the push phase. Jumping too high or pushing off too aggressively can lead to instability in your landing and increase the risk of injury.
Don’t land with straight arms: When you land after the clap, avoid locking your arms. Landing with straight arms can put undue stress on your wrists and elbows. Always land with slightly bent elbows to absorb the impact and prevent joint strain.
Avoid holding your breath: Make sure to breathe steadily throughout the exercise. Holding your breath can increase intra-abdominal pressure and make the movement more difficult. Focus on controlled inhaling and exhaling, as you lower yourself and push back up.
Do not rush the repetitions: Speeding through the exercise can lead to poor form and improper muscle engagement. Focus on performing each repetition with good technique, ensuring that your chest, shoulders, and triceps are properly engaged, rather than trying to increase your speed.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
