Clapping Push-Up

The Clapping Push-Up is an advanced bodyweight exercise that builds explosive upper body strength, particularly in the chest, shoulders, and triceps. It adds an element of plyometric training to the traditional push-up, forcing the muscles to contract rapidly, improving power, coordination, and upper body endurance. This exercise also enhances core stability as it requires balance during the explosive movement.

The clapping push-up is often seen as a challenging exercise due to the high level of explosive force required, making it a great addition to a performance or strength-based workout.

How to Perform the Clapping Push-Up

1. Starting Position:

• Start by getting into a standard push-up position. Place your hands slightly wider than shoulder-width apart on the floor.
• Engage your core, glutes, and legs to maintain a straight line from your head to your heels.
• Ensure your elbows are slightly bent, and your fingers are spread wide for stability.

2. Lowering Phase:

• Begin by lowering your chest towards the floor in a controlled manner, similar to a regular push-up.
• Keep your elbows at about a 45-degree angle from your torso to avoid unnecessary strain on the shoulders.
• Inhale as you lower your body down, ensuring that your chest moves toward the ground in a straight line.

3. Explosive Push-Up:

• Push up with maximum force through your hands, exploding upward off the ground as quickly as possible.
• As your body rises, push off the floor with enough power to get your hands completely off the ground.
• At the peak of the movement, clap your hands together in mid-air. Ensure the clap is quick and sharp. This requires the shoulders and triceps to work explosively to get the body off the ground.

4. Landing Phase:

• As your hands return to the floor, brace yourself and land softly with your hands in the push-up position.
• Absorb the impact by slightly bending your elbows as your hands make contact with the floor, ensuring you don't strain your joints or lose control.
• Exhale as your hands make contact with the ground.

5. Repeat:

• Perform the next repetition in a controlled manner, ensuring each clap is sharp and that you land with stability.
• Perform 3-5 sets of 5-10 reps, depending on your fitness level and goals.

Variations and Progressions

1. Knee Clapping Push-Up (Beginner):

• If you're unable to do a full clapping push-up, start with the knee clapping push-up. Perform the exercise from your knees, which reduces the load on the upper body and makes the push-up easier to perform.
• Still aim to push off explosively and perform the clap in the air, but reduce the range of motion as you become accustomed to the movement.

2. Clapping Push-Up with a Clap Behind the Back:

• For a more advanced version, after you perform the initial clap, try clapping behind your back before returning your hands to the ground. This adds difficulty and engages the chest and shoulders even more.

3. Plyometric Push-Up (Without Clap):

• If the clapping version is too difficult, try a plyometric push-up (also known as a “explosive push-up”) without the clap. Just aim to push up explosively, getting your hands off the floor, and land softly before going into the next rep. This allows you to build explosive strength gradually.

4. Medicine Ball Clapping Push-Up:

• For an added challenge, place your hands on a medicine ball or another unstable surface while doing the clapping push-up. This engages your core more and makes the push-up more challenging.

5. Clapping Push-Up to Handstand:

• For elite-level athletes, you can progress the clapping push-up to a handstand push-up. Explode upwards off the floor into a handstand position, and add a clap as you reach the apex of the movement.

Tips for Maximum Effectiveness

✅ Engage Your Core: Keeping your core tight and your body in a straight line is crucial. An engaged core helps to control the explosive movement and supports proper form throughout the exercise.

✅ Explode Upward: The primary focus of this exercise is the explosive movement, so make sure you’re pushing off the floor with maximum force. Use your chest, shoulders, and triceps to generate the power needed to get off the ground.

✅ Land Softly: As you return to the ground, focus on landing softly to reduce the risk of injury. Absorb the impact by bending your elbows slightly, which helps to maintain control.

✅ Focus on Form: Even though the movement is explosive, form is essential. Keep your elbows at a safe angle (about 45 degrees), and don’t let your lower back sag or your shoulders rise up toward your ears.

Common Mistakes to Avoid

❌ Not Exploding Hard Enough: If you’re not pushing hard enough, your hands won’t get off the ground, and you won’t be able to perform the clap. Ensure you are generating enough force in the push-up to make the exercise effective.

❌ Using Momentum: Don’t rely on momentum to push your body upward. The movement should be a result of muscle power and control. Using momentum can decrease the effectiveness of the exercise and increase injury risk.

❌ Flaring Your Elbows: If your elbows flare out too much, it places unnecessary stress on your shoulder joints. Aim to keep your elbows at about a 45-degree angle from your torso during both the lowering and pushing phases.

❌ Neglecting Soft Landings: Don’t land with a stiff, locked arm position. Absorb the shock by slightly bending your elbows and landing softly to reduce joint stress.