Clap Jack
Get your heart pumping! Clap Jack is a fun, full-body workout that boosts cardio and coordination. A simple yet effective exercise!
The Clap Jack is a compound exercise that mainly works the chest and core, with help from the quads and back. No equipment needed: it uses just your bodyweight.
Clap Jack Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Abdominals (rectus abdominis)
Secondary
Quads (quadriceps femoris); Boxer Muscle (serratus anterior)
Clap Jack Variations and Alternatives
How to do the Clap Jack
Start in a standing position with your feet together and arms by your side.
Jump up and spread your feet apart to a bit wider than shoulder-width while simultaneously raising your arms out to the sides and up overhead.
As you reach the peak of your jump, bring your hands together in a clap above your head.
Quickly reverse the motion as you land, bringing your feet back together and your arms back to your sides. Remember to land softly on the balls of your feet with a slight bend in your knees to absorb the impact.
Immediately perform another jump to continue the exercise in a fluid, rhythmic motion.
Keep the core engaged and maintain an upright posture throughout the movement.
Perform the exercise for a set duration or number of repetitions.
This exercise targets the cardiovascular system and improves coordination, explosive power, and agility. It also engages multiple muscle groups, providing a good full-body workout with a focus on the muscles highlighted in the images.
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Clap Jack FAQs
What muscles does the Clap Jack work?
The Clap Jack mainly works the chest and core, with help from the quads and back. The main muscles are the pectoralis major and rectus abdominis.
What equipment do you need for the Clap Jack?
None. The Clap Jack is a bodyweight exercise, so you can do it anywhere.
Is the Clap Jack a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Clap Jack variations and alternatives?
Similar exercises include the Behind-Back Clap, Cardio Criss-Cross Jack, Across-Body Punch Jack and Cross Jumping-Jack.
Training calculators
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