Plyometric Push-Up

Also called Clap Push-Up, Plyo Push-Up, Explosive Push-Up, Clapping Push-Up

How to do it

Set up as for a standard push-up, brace hard, then lower under control. Drive out of the bottom fast enough that both hands leave the floor — clap if you have the height — and absorb the landing with soft elbows straight into the next rep. Stop the set the moment the hands stop leaving the floor.

Setup

Hands just outside shoulder width on a firm, non-slip surface, fingers spread. Squeeze glutes and brace so the body is one line from ear to ankle — no pike, no sag.

Where you should feel it

Chest and triceps firing all at once out of the bottom, with the core holding the plank through the landing. If you feel it in the lower back, the hips are sagging on the catch.

When to use it

Upper-body power and rate of force development. Program it early in a session while fresh, in low-rep sets of 3-6 — it is a power movement, not a conditioning finisher, and quality collapses fast under fatigue.

Other push-up movements

Archer Push-Up Clock Push-Up (Bodyweight)Decline Push-Up Diamond Push-Up Incline Push-Up Incline Push-Up Wide (Bodyweight)Knee Push-Up Pike Push-Up