Chest
Clap Push-UP
A high-intensity plyometric movement designed to develop explosive upper-body power and rapid muscle fiber recruitment.
How to perform.
Follow the sequence — setup is half the lift.
Begin in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line.
Lower your chest toward the floor by bending your elbows while maintaining a rigid core and neutral spine.
Press into the floor with maximum force to propel your upper body upward until your hands leave the ground.
Quickly clap your hands together beneath your chest while your body is airborne.
Return your hands to the starting position immediately to catch yourself with slightly bent elbows to absorb the impact.
Reset your posture and transition directly into the next repetition or pause to regain stability.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Landing with locked elbows which places excessive stress on the wrist and elbow joints.
- Allowing the hips to sag or the lower back to arch during the explosive phase.
- Prioritizing the clap over height, leading to rushed form and potential injury.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.