Clap Push-Up
Quick Information
Category
Plyometrics
Difficulty
Intermediate
Equipment
None
Primary muscle group
Pectoralis Major, Triceps Brachii
Secondary muscle groups
Anterior Deltoid, Core, Serratus Anterior
Movement pattern
Ballistic Upper-Body Push
Training goal
Upper-Body Power
Sport
Boxing, MMA, Football, General Athletic Development
Overview
Purpose. A push-up thrown hard enough to leave the floor and clap the hands, the simplest entry point into upper-body plyometrics.
How it fits the system. An intermediate-level ballistic upper-body push entry in the Plyometrics section, programmed to develop upper-body power. Related work in the library: Plyometric Push-Up and Depth Push-Up.
Primary muscles
Pectoralis Major, Triceps Brachii
Secondary muscles
Anterior Deltoid, Core, Serratus Anterior
Movement pattern
Ballistic Upper-Body Push
Equipment
None
Difficulty
Intermediate
How to Perform
- Set up in a push-up position with the hands under the shoulders and the trunk braced.
- Lower under control to just above the floor.
- Drive up hard enough that the hands leave the ground, and clap once.
- Land with the elbows soft and absorb into the next repetition.
Coaching Cues
- Push the floor away rather than throwing the head up.
- Keep a straight line from ear to ankle throughout.
- Land with soft elbows; do not catch on locked arms.
- If the clap is a struggle, drop to hands leaving the floor without the clap.
Common Mistakes
- Piking the hips to generate lift.
- Landing on locked elbows, which loads the joint rather than the muscle.
- Chasing repetition counts once power output drops.
Progressions & Regressions
Progressions
Progress to Depth Push-Up, or elevate the feet slightly.
Regressions
Hands leaving the floor without a clap, or an explosive push-up from the knees.
When to Use It
When to use
In an upper-body power block, or as part of a jump-and-throw circuit.
When not to use
With shoulder, elbow or wrist pain, or before a standard push-up is comfortable for ten repetitions.
Programming
3 to 4 sets of 5 to 8 repetitions with 90 seconds of recovery.
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