Clap Push Up

Beginner

Pectorals

Body Weight

Clap Push Up is simple enough to learn in one session, using pure bodyweight leverage to deliver chest thickness through a full range.

How to do Clap Push Up

Start in a high plank position with your hands slightly wider than shoulder-width apart.
Lower your body towards the ground by bending your elbows, keeping your core engaged.
Push through your palms explosively to propel your body off the ground.
While in mid-air, clap your hands together before landing back in the starting position.
Repeat for the desired number of repetitions.

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Clap Push Up Sets and Reps by Goal

Strength

3 sets of 6-8 hard reps with 2 minutes of rest. Hold the end position for a beat once reps come easily.

Hypertrophy

3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase.

Endurance

2-3 sets of 20-25 reps with 45 seconds of rest. Change leverage or elevation before you add load.

Common Clap Push Up Mistakes

Adding reps forever instead of making the movement harder

Change leverage, elevation, or tempo once you clear your rep range.

Flaring the elbows straight out to the sides

Keep the upper arms nearer 45 degrees from the torso.

Easier and Harder Than Clap Push Up

Harder progression

Smith Decline Reverse-grip Press

Swap Clap Push Up For

Cable Lying Fly

Lever Chest Press

Dumbbell Bench Press

Clap Push Up — Frequently Asked Questions

How do you do the Clap Push Up?

Start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body towards the ground by bending your elbows, keeping your core engaged. Push through your palms explosively to propel your body off the ground. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Clap Push Up work?

The Clap Push Up primarily targets the pectorals. It is classified as a chest exercise and is performed with your bodyweight only.

How many sets and reps of the Clap Push Up should I do?

For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Clap Push Up good for beginners?

Yes. The Clap Push Up is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Clap Push Up?

Try the Cable Lying Fly, Lever Chest Press or the Dumbbell Bench Press. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.