For anyone into calisthenics, the Back Clap Push Up is one of those flashy moves that gets attention. But here’s the thing: most tutorials out there miss one very important detail about the technique. They’ll tell you to just keep doing push ups and clap push ups until you’re strong enough. That’s true to some extent, but you actually don’t need superhuman strength to get your first Back Clap Push Up.
In this guide, I’ll share the exact progressions I used and the key technique that makes the move much easier than most people realize.
>>CLICK HERE IF YOU WANNA WATCH THE VIDEO INSTEAD<<
Step 1: Build a Solid Push Up Foundation
Before you even think about trying the Back Clap Push Up, you should be able to perform at least 10–15 clean push ups.
- Full range of motion (chest close to the floor, arms locked out at the top).
- No half reps.
- Controlled movement.
A great way to check your form is to simply record yourself on video. You’ll instantly see if you’re cutting reps short.
Step 2: Add Explosive Push Ups
Once you’re solid with regular push ups, the next step is explosive push ups.
The higher you push off the ground, the more airtime you’ll create. That extra airtime is crucial because it gives you the window to clap your hands behind your back.
Think of this as building your launch power.
Step 3: Hip Touch Drill
Now here’s a drill most tutorials skip: hip touches.
Instead of trying to clap behind your back right away, push up explosively and touch your hips with your hands.
This isn’t about strength, it’s about reflexes. It teaches your body the movement pattern so when you go for the Back Clap Push Up, it feels natural.
Step 4: The Secret Technique – Use Your Hips
Here’s the detail that almost nobody talks about: use your hips to generate force.
If you only rely on your chest and triceps, you’ll need an insane amount of explosive strength. But if you push through the hips at the right moment, you create extra upward momentum, which buys you more time in the air.
It’s the difference between struggling and landing the move cleanly.
Try it both ways once with hip drive, once without and you’ll instantly notice the difference.
Putting It All Together
To recap:
- Master 10–15 clean push ups.
- Add explosive push ups to build height.
- Use hip touches to train your reflexes.
- Apply hip drive for extra force and airtime.
That’s the recipe to get your first Back Clap Push Up.
Conclusion
The Back Clap Push Up isn’t just about showing off, it builds explosive power, coordination, and control. If you follow these progressions and focus on the hip drive technique, you’ll be surprised how quickly you can nail it.
I hope this Back Clap Push Up tutorial helps you out. If it did, let me know, and check out my other calisthenics tutorials here on the blog.
