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Plyometric Push-Up with Clap and Rotation

Increases power and speed in chest muscles

ChestBeginnerPowerExplosive

At a glance

Muscles workedPrimary: Chest. Secondary: shoulders, triceps
Muscle groupChest
DifficultyBeginner
TypePower · Explosive
Sets & reps4 sets × 10-12 reps
Estimated calories burned~60 kcal
EquipmentNone needed

How to do it

  1. Step 1: Setup — assume a plank position with hands shoulder-width apart.
  2. Step 2: Initiation — engage core and prepare for push-up.
  3. Step 3: Mid-phase — lower body until chest almost touches ground.
  4. Step 4: End-position — explosively push up and clap hands together while rotating.
  5. Step 5: Return — control descent back to start.
  6. Step 6: Breathing and rhythm reminder — exhale during clap.
  7. Step 7: Safety note — avoid arching back.

Coaching tips

Benefits

Increases power and speed in chest muscles

Common mistakes

Not engaging core, not rotating properly

Make it harder

Add a medicine ball for extra resistance

Make it easier

Start with knee push-ups

Breathing

Exhale during clap

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Incline Resistance Band Pushups

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.