Shoulders · Bodyweight
Clap Jack
How to do the clap jack, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Start standing with feet together and arms at your sides. Jump your feet out wide while clapping your hands overhead, then jump back together and bring your arms down. Keep a steady, springy rhythm.
- 1Your heart rate rising with each rep
- 2Light, bouncy landings through the balls of your feet
- 3Your shoulders driving the overhead clap
Common mistakes
- Landing heavy or with locked-out knees
- Shrugging your shoulders up to your ears on the clap
- Letting your rhythm fall apart as you fatigue
Muscles worked
The clap jack works the calves, side delts, adductors, upper traps, quads, glutes, and front delts.
- CalvesSupport
- Side DeltsSupport
- AdductorsSupport
- Upper TrapsSupport
- QuadsSupport
- GlutesSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Mid TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- HamstringsMinor
- Rear DeltsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the clap jack for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.