The clap push up is a plyometric bodyweight exercise that targets the pectorals, triceps, and shoulders. It involves an explosive push off the ground, clapping the hands in mid-air, and landing back in the push-up position. This movement requires significant upper body strength, power, and coordination.
Quick Facts
How to Do Clap Push Up
Follow these step-by-step instructions to perform Clap Push Up with proper form and technique.
- Start in a high plank position with your hands slightly wider than shoulder-width apart.
- Lower your body towards the ground by bending your elbows, keeping your core engaged.
- Push through your palms explosively to propel your body off the ground.
- While in mid-air, clap your hands together before landing back in the starting position.
- Repeat for the desired number of repetitions.
Muscles Worked
Understanding which muscles Clap Push Up targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Clap Push Up
Incorporating Clap Push Up into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Pectorals Development: Clap Push Up directly targets and strengthens the Pectorals, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Triceps and Shoulders, providing additional training stimulus without extra exercises.
- Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
- Explosive Power: Plyometric exercises develop fast-twitch muscle fibers, improving speed, power, and athletic performance.
- Advanced Training Stimulus: This challenging exercise provides the intensity needed for experienced athletes to continue making progress.
Safety Tips and Precautions
Performing Clap Push Up safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Clap Push Up, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Pectorals and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
- Shoulder Protection: Avoid flaring your elbows excessively, which can strain the shoulder joint. Keep your shoulders packed and stable.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Pectorals typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Clap Push Up, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.