Clap Push Ups
Complete guide to Clap Push Ups. Learn proper form, technique, and execution. Targets Chest — Upper Chest, Lower Chest. Requires none. Step-by-step instructions and expert tips.
How to Perform Clap Push Ups
Get into a push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line.
Engage your abs and take a breath.
Lower your chest toward the floor by bending your elbows.
Explosively push yourself up off the floor, clap your hands together, and land with soft elbows and exhale.
Immediately lower into the next repetition and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |