Clap Push Up

Setup

1. 01Set a rigid push-up plank with hands just outside shoulder width.
2. 02Brace the trunk and squeeze the glutes.
3. 03Use a mat or forgiving floor for the landings.
4. 04Do a few fast regular push-ups to prime the pattern.

Execution

1. 01Lower quickly to just above the floor.
2. 02Punch the floor away so the hands leave the ground.
3. 03Clap once at the peak of the float.
4. 04Land with hands under the shoulders and elbows bending to absorb, then repeat.

Checkpoints

• -Hips rise with the shoulders as one unit at takeoff.
• -The clap happens at peak height, not on the way down.
• -Landings are quiet with elbows flexing to absorb.
• -Every rep is maximal intent; no slow grinders.

Common mistakes

• -Whipping the hips to bounce off the floor.
• -Landing with locked elbows or bent wrists.
• -Clapping late and landing off balance.
• -Turning it into a high-rep burnout, which erodes power quality.