Wall Push Up To Back Clap

Muscles worked

Setup

1. Stand facing a wall at arm's length with feet hip-width apart.
2. Place your hands on the wall at shoulder height, slightly wider than shoulder-width.
3. Step your feet back until your body is at a slight incline, balancing on the balls of your feet with a braced core.

How to do it

1. Inhale and lower your chest toward the wall by bending your elbows, keeping them tucked at a 45-degree angle from your torso.
2. Exhale forcefully and push off the wall with maximum speed to propel your upper body away from the surface.
3. While your hands are in the air, quickly reach behind your lower back and clap your hands together.
4. Rapidly bring your hands back to the wall, landing with slightly bent elbows to absorb the impact, and immediately begin the next repetition.

Form checklist

• Maintain a straight line from your head to your heels throughout the movement.
• Avoid arching your lower back or piking your hips as you push off.
• Ensure your hands are securely back on the wall before your weight shifts forward.
• Keep your neck neutral by looking at a spot on the wall directly in front of you.

Pro tips

• Focus on the 'rate of force development'—the goal is to push away as fast as possible, not just hard.
• Squeeze your shoulder blades together during the back clap to maximize trapezius engagement and chest stretching.

Make it harder

• Step your feet further away from the wall to increase the angle and the amount of body weight you must move.
• Attempt a 'Front-to-Back' clap, hitting your hands in front of your chest and then behind your back before catching the wall.

Frequently asked

What muscles does the wall push up to back clap work?

The wall push up to back clap primarily targets the deltoids, pectorals, and triceps, and also works the rotator cuff and serratus anterior as secondary muscles.

What equipment do you need for the wall push up to back clap?

The wall push up to back clap requires no equipment — just your body weight.

Is the wall push up to back clap good for beginners?

The wall push up to back clap is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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