PushBW
An explosive push-up where the hands leave the floor entirely at the top, allowing a clap before landing back in the plank — builds upper-body power and rate of force development.
Demo: Plyometric training demo
Sets
3
Reps
5-8
Rest
1:30
Contraindications
Wrist/shoulder joint stress on landing — master plyo push-ups first, land soft.Setup
Standard push-up position.
Execution
- 1Lower under control to the bottom of the push-up
- 2Explode upward hard enough to leave the floor
- 3Clap the hands together in mid-air
- 4Land softly back in the plank position, absorbing the impact with bent elbows
Key cues
- Explode from the chest, not just the arms
- Snap the clap quick and return hands to position
- Land soft — bend the elbows to absorb impact
- Reset the plank before the next rep
Common faults
- Insufficient power, barely leaving the ground
- Landing stiff-armed, jarring the wrists/shoulders
- Losing plank position on landing
- Rushing without full extension on the drive
Tweaks
- Progress from plyo push-up (no clap) to single clap to double clap
- Perform on a soft surface initially to build confidence
- Add a landing pause before the next rep
Regressions
Muscles
Primary: Pectoralis Major, Triceps Brachii, Anterior Deltoid
Secondary: Core
Sources
- Clap Push-Up power development - general plyometric push-up reference
- Explosive push-up progressions - T-Nation strength archives
Attribution: General plyometric training canon