Male model ex_XGVFMZ

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Shoulders · Body Weight

Overhand Clap

advancedplyometric

Overhand Clap is an advanced isolation plyometric exercise that works the delts (shoulders), with the upper back assisting. It needs no equipment beyond your own body weight. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 9.8 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Body Weight
Category: Plyometric
Mechanic: Isolation
Force: Push
Sets × reps: 1-3 × 30-60 sec
Calories / min: ≈ 9.8 kcal

Primary muscles

Shoulders · Deltoids

Secondary muscles

Upper Back · Trapezius

How to do Overhand Clap

Stand upright with your feet shoulder-width apart and your arms extended down to your sides, palms facing your torso.
Lift your arms overhead, bringing your palms together in a clapping motion.
Lower your arms back to the starting position with control, keeping them straight and at shoulder height.
Repeat the movement for the desired number of repetitions, maintaining a smooth and controlled motion.

Form tips

Focus on steady breathing, inhaling as you lift your arms and exhaling as you lower them.
Ensure your shoulders stay relaxed and away from your ears to avoid unnecessary tension.
Keep your movements smooth and controlled and avoid using momentum.

Overhand Clap alternatives

Dumbbell Lying One Arm Rear Lateral Raise

Delts · beginner

Front Raise Resistance Bands

Delts · beginner

Dumbbell Incline Front Raise

Delts · intermediate

Lateral Raises on Cable Machine

Delts · beginner

More delts exercises

Clap Jack

Delts · advanced

Standing Overhand Shoulder Stretch

Delts · beginner

Backhand Raise

Delts · intermediate

Arm Pulses

Delts · intermediate

Plate Full Front Raise

Delts · intermediate

Dumbbell Shoulder Extension

Delts · intermediate

Dumbbell Seated Lateral Raise

Delts · beginner

Dumbbell Front Raise (Version 2)

Delts · intermediate

Overhand Clap FAQ

What muscles does Overhand Clap work?

Overhand Clap mainly works the delts in the shoulders (Deltoids). The upper back work as secondary muscles.

What equipment do you need for Overhand Clap?

None. Overhand Clap is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Overhand Clap should I do?

Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Overhand Clap good for beginners?

It's rated advanced, so it's best left until you have a solid base of strength and technique.

How many calories does Overhand Clap burn?

About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.

What is a good alternative to Overhand Clap?

Other exercises for the delts include Dumbbell Lying One Arm Rear Lateral Raise, Front Raise Resistance Bands, Dumbbell Incline Front Raise and Lateral Raises on Cable Machine.

For developers

Use Overhand Clap in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_XGVFMZ" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_XGVFMZ",
  "name": "Overhand Clap",
  "model": "male",
  "target": "Delts",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_XGVFMZ/mp4-720.mp4?…",
    "poster": "https://…/ex_XGVFMZ/poster.jpg?…"
  }
}