Instructions

1

Start in a prone plank position with hands placed slightly wider than shoulder-width apart, arms fully extended, body forming a straight line from head to heels, and feet hip-width apart or together

2

Engage your core, maintain neutral spine alignment, keep your shoulders packed down away from ears, and position hands flat on the ground directly under or slightly wider than shoulders

3

Lower your body by bending the elbows, keeping them at approximately 45 degrees from your torso, descending until your chest nearly touches the ground or reaches a comfortable depth, maintaining a rigid body position throughout

4

Press through your hands to extend the elbows and drive your body back to the starting position, fully extending arms while maintaining core engagement and body alignment

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESTriceps, Anterior Deltoids, Pectoralis Minor, Serratus Anterior

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

When programming for Pectoralis Major growth, the Clap Push-Up stands out as a highly efficient Cardio choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Significantly enhances the structural integrity and power of the Pectoralis Major.
Improves overall Plyometrics stability and proprioception during heavy loads.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

Control the eccentric (lowering) phase of the Clap Push-Up for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Triceps, Anterior Deltoids, Pectoralis Minor, Serratus Anterior to maintain control of the Body weight.

Exercise Variations

Dumbbell Clap Push-Up
Cable Clap Push-Up
Banded Clap Push-Up

Clap Push-Up