Plyo Push Up - Single Clap

Plyo Push Up – Single Clap

The plyometric push-up with a clap is an explosive bodyweight exercise that targets the chest, shoulders, and triceps. Here are step-by-step instructions for performing plyometric push-ups with a clap:

Video Instructions on How to Do Plyo Push Up – Single Clap

1. Starting Position:

  • Begin in a standard push-up position with your hands placed slightly wider than shoulder-width apart.
  • Your body should form a straight line from your head to your heels, and your core should be engaged.

2. Lowering Phase:

  • Lower your chest toward the ground by bending your elbows.
  • Keep your body in a straight line, and make sure your chest is just above the floor.

3. Explosive Push:

  • Instead of simply pushing back up, explode upward with enough force to lift your hands off the ground.
  • As you push up, extend your arms quickly and forcefully.

4. Clap:

  • While in the air, quickly clap your hands together before returning them to the ground.
  • The clap should be done in a controlled manner to avoid losing balance.

5. Landing:

  • Land with your hands in the starting position, ready for the next repetition.
  • Ensure that you land with slightly bent elbows to absorb the impact.

6. Repeat:

  • Perform the next repetition immediately after landing.
  • Aim for a controlled, rhythmic pace to maintain proper form.


  • Focus on explosive power during the upward phase.
  • Keep your core engaged to maintain a straight body position.
  • Land softly to reduce the impact on your wrists and shoulders.
  • If you’re new to plyometric exercises, start with regular push-ups and gradually progress to the clap push-up as you build strength and power.

Safety Precautions:

  • If you have wrist, shoulder, or elbow issues, consult with a fitness professional or healthcare provider before attempting plyometric exercises.
  • Warm up thoroughly before starting, as plyometric exercises require a higher level of intensity.

Incorporate plyometric push-ups with a clap into your overall fitness routine, and be consistent to see improvements in strength and explosive power over time.