How to do the Overhead Arm Clap
- Stand tall, arms at your sides, palms facing in.
- Raise straight arms out to the sides and overhead.
- Clap your palms together above your head.
- Lower your arms out to the sides back to the start.
Full technique — 6 steps
- Stand with feet about hip width apart and palms facing your thighs.
- Stand tall with your ribs in line with your pelvis and arms hanging straight down.
- Raise both straight arms out to the sides and keep going up over your head.
- Bring your palms together overhead in a light clap.
- Lower your arms back out to the sides until your hands return beside your thighs.
- 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
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.
