strength · bodyweight
Clap Push-Up
The classic plyometric push-up — trains explosive pressing power.
3 × 3–6 8 minrest 60s
Equipment
bodyweight
Rest
60s between sets
Primary muscles
chest
Also works
triceps, shoulders
How to do it
- Set up as a standard push-up.
- Lower quickly, then explode up with max force.
- Clap hands in mid-air, then catch yourself with bent elbows.
- Absorb softly, reset, and repeat.
Form cues
- ✓Brace core
- ✓Full range of motion
- ✓Slow, controlled tempo
Common mistakes
- ✗Rushing reps
- ✗Losing tension at the top
Progressions
- Master form → add reps → progress to harder variation