Overhead Clap
A simple, effective warm-up! Improve shoulder mobility with Overhead Claps. Do it anywhere!
The Overhead Clap mainly works the shoulders, with help from the traps. No equipment needed: it uses just your bodyweight.
Overhead Clap Muscles Worked
Primary
Front Shoulder (anterior deltoid)
Secondary
Upper Traps (trapezius, upper fibers)
Overhead Clap Variations and Alternatives
How to do the Overhead Clap
Stand with your feet shoulder-width apart and arms relaxed at your sides.
Keeping your arms straight, raise them out to the sides and continue lifting them until they are above your head. Your palms should be facing forward just before your hands meet.
Clap your hands together gently above your head.
Reverse the motion by lowering your arms again to your sides in a controlled manner.
Repeat the movement for the desired number of repetitions, ensuring that you maintain a steady pace and are not using momentum to swing your arms up and down.
Note: Keep your core engaged throughout the exercise to provide stability, and ensure that the movement comes from your shoulder joints, not by bending the elbows or wrists. The Overhead Clap exercise can help to warm up the shoulder girdle and increase mobility, especially as part of a dynamic stretching routine or a warm-up before engaging in more rigorous physical activity.
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Overhead Clap FAQs
What muscles does the Overhead Clap work?
The Overhead Clap mainly works the shoulders, with help from the traps. The main muscles are the anterior deltoid.
What equipment do you need for the Overhead Clap?
None. The Overhead Clap is a bodyweight exercise, so you can do it anywhere.
What workout day should the Overhead Clap go on?
It belongs on push day in a push/pull/legs routine.
What are some Overhead Clap variations and alternatives?
Similar exercises include the Behind-Back Clap, Behind-Head Clap, Cheerleader Clap Backhand Swing and Bodyweight Clapping Push-Up.
Training calculators
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