Behind Back Clap Push-Up
An explosive push-up where you clap behind your back at the top. Requires significant power.
Short answer
Behind Back Clap Push-Up: an advanced bodyweight exercise for the chest and triceps. It needs no equipment. A typical target: 3 sets of 3-8 reps. If it is still too hard, start with the easier variation, “Clap Push-Up”. Once it feels easy, “Superman Push-Up” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Perform explosive push-up.
Push high off ground.
Clap hands behind back.
Return hands to catch.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the behind back clap push-up work?
The chest, triceps and front deltoids work explosively to produce enough height and hang time to bring the hands behind the back and return them. The demand is on rate of force development rather than maximal strength. The landing loads the same muscles eccentrically and abruptly. The core stays rigid throughout - any sag in the air costs height and makes the catch harder. Reaction speed matters as much as power.
Primary Muscles
Secondary Muscles
How to train it
Three sets of 3 to 8 reps, once a week, first in the session. Standard clapping push-ups for 10 clean reps are the prerequisite. Build height progressively: chest clap, then behind the back. Rest fully between sets and stop the moment height drops. Practise over a mat while learning.
If you are stuck
Not enough height is the fault that leads to hard landings, because there is no time to get the hands back. Build explosive height before adding the behind-back movement. Landing too hard means the elbows are locking on contact; catch with soft elbows and absorb the drop. Poor hand position on landing - hands too narrow or too far forward - makes the catch unstable, so practise returning the hands to exactly where they started.
Progressions
Level up your training
Behind Back Clap Push-Up questions
What are the prerequisites for behind back clap push-ups?
You need solid clapping push-ups (10+ reps) and good air time. The behind back clap requires significantly more explosive power and coordination than front claps.
How do I get enough height for behind back clap?
Focus on explosive power, not just hand speed. Push as hard as possible through the floor. Practice regular clap push-ups for maximum height before attempting behind back.
Related Exercises
More Skills exercises
Skin the Cat
A shoulder mobility and strength movement where you rotate through a full circle on the bar or rings.
Bar Muscle-Up
The classic muscle-up on a straight bar. Explosive pull transitioning to a dip above the bar.
Ring Muscle-Up
A muscle-up performed on gymnastic rings. Requires different technique than bar muscle-up.
Ready to Practice Behind Back Clap Push-Up?
Find a calisthenics park with open space near you and start training.