Start in a standard push-up position with hands slightly wider than shoulder-width and body in a straight line.
Lower your chest to the floor in a controlled manner, bending your elbows to about 90 degrees.
Explosively push through your palms to launch your upper body off the floor with maximum force.
While airborne, clap your hands together in front of your chest if possible.
Land with soft elbows to absorb the impact and immediately lower into the next rep.
Maintain a rigid core and straight body position throughout every rep.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 3-5 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 6-8 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 8-12 reps | Strength, high intensity/volume |