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Chest · Body Weight
Clap Push Ups
Clap Push Ups is an advanced compound plyometric exercise that works the pectorals (chest), with the core and upper back assisting. It needs no equipment beyond your own body weight. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 9.8 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Plyometric
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 9.8 kcal
Primary muscles
- Chest · Pectoralis Major
- Shoulders · Deltoids
- Triceps · Triceps Brachii
Secondary muscles
- Core · Rectus Abdominis, Obliques
- Upper Back · Trapezius
How to do Clap Push Ups
- Begin in a plank position with your hands placed slightly wider than shoulder-width apart and your body forming a straight line from head to heels.
- Lower your body by bending your elbows until your chest is just above the floor, keeping your elbows at a 45-degree angle to your body.
- Explosively push through your palms to lift your body off the floor. While in the air, quickly clap your hands together in front of your chest.
- Place your hands back on the floor to catch yourself and immediately lower into the next push-up. Repeat for the desired number of repetitions.
Form tips
- Focus on using your chest, shoulders, and triceps to generate the explosive power needed to lift your body off the floor.
- Perform the movement with control, especially when landing, to avoid jarring your wrists and shoulders.
- Start with regular push-ups to build strength before progressing to clap push-ups if needed.
- Breathe steadily throughout the exercise, exhaling as you push up and clap, and inhaling as you lower yourself.
Clap Push Ups alternatives
More pectorals exercises
Clap Push Ups FAQ
What muscles does Clap Push Ups work?
Clap Push Ups mainly works the pectorals in the chest (Pectoralis Major, Deltoids and Triceps Brachii). The core and upper back work as secondary muscles.
What equipment do you need for Clap Push Ups?
None. Clap Push Ups is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Clap Push Ups should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Clap Push Ups good for beginners?
It's rated advanced, so it's best left until you have a solid base of strength and technique.
How many calories does Clap Push Ups burn?
About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.
What is a good alternative to Clap Push Ups?
Other exercises for the pectorals include Band Push-Up, Resistance Band Assisted Push-Up, Assisted Weighted Push Up and Suspension Trainer With Grips Decline Push-Up.
For developers
Use Clap Push Ups in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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