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Power

Clap / Plyometric Push-Up

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An explosive push-up where the hands leave the ground at the top (sometimes with a clap) — the bodyweight upper-body plyometric for the stretch-shortening cycle of the pressing muscles.

Detail

The plyometric (clap) push-up is a push-up performed explosively so that the hands leave the ground at the top of the press; an optional clap marks sufficient air time. The landing rapidly loads the pressing muscles (eccentric), and the immediate next push exploits the upper-body Stretch-Shortening Cycle (SSC), training pressing power and rate of force development.

Technique: from a push-up position (hands ~shoulder-width, body rigid in a plank), lower under control, then press explosively to drive the hands off the floor; absorb the landing with slightly bent elbows and immediately descend into the next rep. Keep the trunk braced (no sagging hips) and protect the wrists; can be done from the knees as a regression, or with a deeper drop/elevated start as a progression.

It is high-intensity and loads the wrists and shoulders, so it requires a pressing-strength base (a common guideline is being able to bench press ~1× body weight and/or perform ~5 clap push-ups before heavy upper-body plyometric volume). Counts as upper-body plyometric reps for volume.

Key facts

  • Explosive push-up with hands leaving the floor (optional clap); upper-body SSC drill.
  • Trains pressing power and RFD via rapid eccentric load + immediate concentric.
  • Brace the trunk; absorb landing with bent elbows; protect the wrists.
  • High-intensity — needs a pressing-strength base (~1× BW bench / ~5 clap push-ups).
  • Regress from knees; progress with elevated start or deeper drop.

Connections

Sources

Cited in text — not yet linked
Established exercise-science consensus; NSCA Essentials of Strength Training & Conditioning. Pages: (general consensus).

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Atlas Connections

Pectoralis Major
The chest muscle (clavicular and sternal portions); its primary action is horizontal adduction (flexion) of the arm — a powerful action.
Triceps Brachii
The three-headed elbow extensor (long, medial, lateral heads); the long head also assists shoulder extension.
Bench Press
Flat horizontal-adduction press driven by the sternal pectoralis major, with anterior deltoid, triceps and serratus anterior assisting; the chest mass exercise and one of the three powerlifts.
Medicine-Ball Chest PassClosely related
An explosive two-handed chest pass of a medicine ball to a wall or partner — a ballistic horizontal-push power drill that lets the load be released, avoiding end-range deceleration.
Plyometric Prerequisites & Readiness CriteriaClosely related
Before high-intensity plyometrics, an athlete should have a base of strength, sound landing/balance technique, and (for lower-body work) the ability to squat a meaningful multiple of body weight.
Plyometrics (Definition)Closely related
Quick, powerful movements that use a rapid eccentric pre-stretch immediately followed by an explosive concentric action — training the stretch-shortening cycle to produce more power.
Stretch-Shortening Cycle (SSC)Closely related
A rapid eccentric (stretch) immediately followed by a concentric (shortening) action produces more force than the concentric action alone — the engine behind plyometrics.