10 Best Clap Push Up Alternatives for Explosive Chest Strength

The Clap Push Up is done lying face down. Ranked closest by our scoring: the Chest Tap Push-up, the Plyo Push-up and the Drop Push Up.

Clap Push UpWatch the Clap Push Up

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Clap Push Up

The steps for the Clap Push Up itself, so you can judge how close each substitute below really is.

Pectorals, with triceps, shoulders · Bodyweight · Advanced · Compound

  1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
  2. Lower your body towards the ground by bending your elbows, keeping your core engaged.
  3. Push through your palms explosively to propel your body off the ground.
  4. While in mid-air, clap your hands together before landing back in the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best Clap Push Up Alternatives

10 substitutes, ranked by how closely each one matches the Clap Push Up on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

  1. Chest Tap Push-upPlay demonstration

    1. Chest Tap Push-up

    99% match

    Pectorals · Advanced · Compound

    It uses the same equipment and still works the pectorals.

    • Bodyweight
    How to perform it
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. As you lower yourself, tap your chest with your right hand.
    4. Push yourself back up to the starting position.
    5. Repeat the movement, this time tapping your chest with your left hand.
    6. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Clap Push Up
    • Primary muscle: pectorals, the same as the Clap Push Up
    • Equipment: bodyweight only, the same as the Clap Push Up
    • Body position: lying face down, the same as the Clap Push Up
  3. Drop Push UpPlay demonstration

    3. Drop Push Up

    95% match

    Pectorals · Intermediate · Compound

    Pick this when you want an easier version that still works the pectorals.

    • Bodyweight
    How to perform it
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
    2. Lower your chest towards the ground, keeping your elbows close to your body.
    3. Once your chest is just above the ground, quickly drop your knees to the ground.
    4. Push yourself back up to the starting position by extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Clap Push Up
    • Primary muscle: pectorals, the same as the Clap Push Up
    • Equipment: bodyweight only, the same as the Clap Push Up
    • Body position: lying face down, the same as the Clap Push Up
  5. Push-up (Bosu Ball)Play demonstration

    5. Push-up (Bosu Ball)

    95% match

    Pectorals · Intermediate · Compound

    A good swap when you have a stability ball to work with, and it still works the pectorals.

    • Stability-ball
    How to perform it
    1. Place the bosu ball on the ground with the flat side facing up.
    2. Position yourself in a push-up position with your hands on the outer edges of the bosu ball.
    3. Engage your core and lower your body down towards the bosu ball by bending your elbows.
    4. Push yourself back up to the starting position by extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Clap Push Up
    • Primary muscle: pectorals, the same as the Clap Push Up
    • Equipment: bodyweight only, the same as the Clap Push Up
    • Body position: lying face down, the same as the Clap Push Up

Why You Might Need a Clap Push Up Alternative

You may substitute the clap push up for several practical reasons: limited skill, shoulder or wrist pain, lack of safe landing surface, or programming goals that prioritize hypertrophy over power. Clap push ups demand high rate-of-force development and transient shoulder loading; substitutes let you control eccentric tempo and joint angles to reduce risk. Choose movements that preserve horizontal adduction of the humerus to keep pectoral recruitment high, cue: maintain elbows ~45 degrees from the torso and brace the core to transfer force efficiently. Substitutes let you progress load, volume, or power while protecting tissues and maintaining pectoral activation.

Clap Push Up FAQ

What muscles does Clap Push Up work?

Clap push ups primarily target the pectoralis major (sternal and clavicular heads), with substantial involvement of the anterior deltoids and triceps brachii. The movement also recruits core and scapular stabilizers to maintain a rigid plank position during the explosive concentric phase.

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