Clap Push-Up

oec:clap-push-up

An explosive plyometric push-up variation where you drive forcefully off the ground to clap your hands before landing.

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Also called: Clapping Push-Up, Plyometric Push-Up with Clap

How to do it

Assume a standard high plank position with hands slightly wider than shoulder-width apart.
Engage your abdominals and glutes to align your body in a rigid straight line from head to heels.

Lower your chest toward the floor in a controlled manner until your elbows reach approximately a ninety-degree angle.
Explosively press through the palms to launch your upper body into the air.
Quickly clap your hands together under your chest at the peak of the flight phase.
Immediately return your hands to the floor, landing with soft, slightly bent elbows to absorb the impact smoothly into the next descent.

Inhale as you lower your chest toward the floor, and exhale forcefully as you drive up into the clap.

Landing with fully locked elbows, creating harsh impact on the joints.: Catch yourself with soft, bent arms and immediately yield into the next repetition.
Sagging the lower back or piking the hips during the explosive drive.: Maintain rigid core and glute tension to keep the spine neutral throughout the airborne phase.

Ensure you can comfortably perform high-rep standard push-ups before attempting ballistic push-up variations.
Perform on a non-slip, slightly cushioned surface to protect wrists.

This record: CC-BY-SA-4.0.