# Overhead Arm Clap

A standing bodyweight warm-up in which straight arms rise out to the sides and meet in a clap overhead. It moves the shoulders through their full overhead range and works the side delts.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/overhand-clap/video/male.mp4
- HTML: https://seto.fit/exercises/overhead-arm-clap/

## Muscles worked

- Side delts: 8/10
- Traps: 5/10
- Serratus anterior: 4/10
- Supraspinatus: 4/10
- Front delts: 4/10

## How to do the Overhead Arm Clap

1. Stand tall, arms at your sides, palms facing in.
2. Raise straight arms out to the sides and overhead.
3. Clap your palms together above your head.
4. Lower your arms out to the sides back to the start.

### Full technique — 6 steps

1. Stand with feet about hip width apart and palms facing your thighs.
2. Stand tall with your ribs in line with your pelvis and arms hanging straight down.
3. Raise both straight arms out to the sides and keep going up over your head.
4. Bring your palms together overhead in a light clap.
5. Lower your arms back out to the sides until your hands return beside your thighs.
6. Keep your elbows straight and your feet planted throughout.

## Common mistakes

- Turning it into a front raise
- Bending and straightening the elbows
- Overarching the lower back
- Stopping short of full overhead extension

## Form cues

- Raise out, not forward
- Keep elbows straight
- Keep ribs down
- Stand tall throughout

## How much to do

- **Strength**: 1–2 sets of 10–15 reps · rest 30 s · 6 reps in reserve · lower 1 s, lift 1 s
- **Muscle growth**: 1–2 sets of 15–20 reps · rest 30 s · 5–6 reps in reserve · lower 1 s, lift 1 s
- **Endurance**: 2–3 sets of 20–30 reps · rest 30 s · 5 reps in reserve · lower 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Overhead Arm Clap work?

Primary: Side delts 8/10. Also works: Traps 5/10, Serratus anterior 4/10, Supraspinatus 4/10, Front delts 4/10.

### When should I do the Overhead Arm Clap in a workout?

Warm-up. Done at the start to get the body ready. ≈ 2 min with rest.

### How many sets and reps of the Overhead Arm Clap?

Strength: 1–2 sets of 10–15 reps, rest 30 s, 6 reps in reserve. Muscle growth: 1–2 sets of 15–20 reps, rest 30 s, 5–6 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 30 s, 5 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

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