Chest
Clap Push Up
The Clap Push Up is a plyometric exercise with no equipment for your chest. Share of the load in the Zulta muscle model: mid chest 33%, front delts 14% and lower chest 10%.
How to do it
- Start in a high plank with your hands slightly wider than shoulder-width.
- Lower your chest under control toward the floor.
- Push up explosively so your hands leave the floor.
- Clap your hands once in front of your chest while in the air.
- Land with soft, slightly bent elbows and go straight into the next rep.
Tips
- Keep the body rigid like a plank so the whole body rises together.
- Get your hands back under the shoulders before landing.
Common mistakes
- Landing with locked elbows.
- Letting the hips sag during the push.
- Clapping so late that the hands are not ready to land.
Muscles worked by the Clap Push Up
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
The push up is a closed-chain bench press: same chest, front delt and triceps pattern, with more serratus because the shoulder blades move freely and a plank-like core demand.
Clap Push Up alternatives
Same equipment
Easier
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Clap Push Up work?
Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.
Is the Clap Push Up good for beginners?
The Clap Push Up is rated advanced. If you are new, learn the Plyometric Push Up first and build up from there.
What is a good alternative to the Clap Push Up?
For example the Depth Push Up, Plyo Push Up on Box and Plyometric Push Up. They train mostly the same muscles.
Sources
- Calatayud et al. 2015, JSCR 29(1):246-253 (bench press vs push up)
- Cogley et al. 2005, JSCR 19(3):628-633 (hand positions)
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