Behind-Back Clap
Improve coordination & shoulder mobility with Behind-Back Claps! A fun, challenging warm-up for agility and flexibility.
The Behind-Back Clap mainly works the chest and shoulders, with help from the triceps and traps. No equipment needed: it uses just your bodyweight.
Behind-Back Clap Muscles Worked
Primary
Chest (pectoralis major, sternal head); Front Shoulder (anterior deltoid)
Secondary
Triceps (triceps brachii); Upper Traps (trapezius, upper fibers)
Behind-Back Clap Variations and Alternatives
How to do the Behind-Back Clap
Stand with your feet shoulder-width apart. Keep your spine in a neutral position and eyes looking forward.
Begin by raising your arms to the sides until they are parallel with the floor, with palms facing down.
Quickly move your hands behind your back and try to clap them together in a swift motion.
Without pausing, quickly return your arms back to the starting position, parallel to the floor.
Repeat this motion for the desired number of repetitions, maintaining speed and precision with each clap.
Key Points: Stay on the balls of your feet to allow for quick movement. Keep your abdominal muscles engaged to stabilize your core throughout the exercise. Start slowly to get the movement pattern right before increasing the speed. Avoid overextending or locking the elbows when you bring your arms behind you. This exercise requires a good level of shoulder mobility and flexibility to perform correctly and safely.
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Behind-Back Clap FAQs
What muscles does the Behind-Back Clap work?
The Behind-Back Clap mainly works the chest and shoulders, with help from the triceps and traps. The main muscles are the pectoralis major and anterior deltoid.
What equipment do you need for the Behind-Back Clap?
None. The Behind-Back Clap is a bodyweight exercise, so you can do it anywhere.
What are some Behind-Back Clap variations and alternatives?
Similar exercises include the Behind-Head Ball Slam, Behind-Head Clap, Cheerleader Clap Backhand Swing and Bodyweight Clapping Push-Up.
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