Clap Push-Up

The push-up is a well-known compound exercise for the upper body and core muscles. Because of the plank position, the muscles in the lower back, glutes, and legs (especially the hamstrings) must work to keep the back and legs aligned. These muscles therefore primarily have a stabilizing function, as they do mainly in everyday life.

The muscles in the chest (especially the pectoralis major), shoulders (especially the front deltoids), and arms (especially the triceps) have a more active role. The chest and shoulder muscles work hard to pull the upper arms forward, while the triceps engage to extend the arms.

In this variation, you push off explosively so that your hands can break contact with the ground. By clapping your hands in between, you force yourself to push off hard enough to achieve sufficient 'hang time'.

Clap Push-Up execution

1
Take position above a mat that can cushion a potential fall.
2
Assume a plank position with your arms extended. In practice, this may mean raising your hips slightly higher than you might expect. If necessary, check this position using a mirror.
3
Place your hands shoulder-width apart or wider (depending on your goal) on the floor.
4
Keep your head in a neutral position by looking down and slightly forward. This is your starting position.
5
Lower yourself in a controlled manner by bending your arms, with your elbows moving backward. Remain just above the floor.
6
Push yourself upward as explosively as possible so that your hands leave the ground.
7
Quickly clap your hands once and bring your hands back to the floor with your arms extended.
8
When your hands touch the ground, bend your arms to decelerate yourself smoothly and return to just above the floor.

Clap Push-Up

Active muscles:

Pectoralis major (major chest muscle)
Anterior deltoid (front fibers of the shoulder muscle)
Triceps brachii
Serratus anterior
Coracobrachialis (coracobrachialis muscle)

Stabilizing muscles:

Rotator cuff (stabilizing shoulder muscles, supraspinatus, subscapularis, teres major, teres minor)
Serratus
Trapezius
Biceps brachii
Latissimus dorsi
Erector spinae
Hamstrings
Abdominal muscles
Gluteal muscles

Clap Push-Up technique

This variation of the push-up focuses mainly on greater explosive power rather than greater maximum strength. The goal is to generate as much force as possible as quickly as possible. Such 'plyometric' exercises are often aimed at functional applications in other sports.

Only attempt this exercise once you can easily perform dozens of regular push-ups. If a single clap proves too easy, you can try more difficult variations such as a double clap or claps behind your back.