Plyometric Push-Up with Clap
Improves power and speed of chest muscles
ChestIntermediatePowerExplosive
At a glance
| Muscles worked | Primary: Chest. Secondary: shoulders, triceps |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Power · Explosive |
| Sets & reps | 4 sets × 10-12 reps |
| Estimated calories burned | ~50 kcal |
| Equipment | None needed |
How to do it
- Step 1: Setup — assume a plank position with hands shoulder-width apart
- Step 2: Initiation — engage core, keep body straight
- Step 3: Mid-phase — lower body until chest nearly touches ground
- Step 4: End-position — explosively push up, clapping hands
- Step 5: Return — control descent back to start
- Step 6: Breathing and rhythm reminder — exhale on push-up
- Step 7: Safety note — avoid letting hips sag
Coaching tips
Benefits
Improves power and speed of chest muscles
Common mistakes
Landing with bent elbows, not engaging core
Make it harder
Add clap at top of movement
Make it easier
Remove clap, focus on controlled descent
Breathing
Exhale on push-up
Build a workout with this exercise
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Beginner · 3 sets × 10-12 repsGeneral 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.