Also known as: clap dip, plyo dip, plyometric dip, clap-assisted dip

What is Clapping Dip?

Clapping Dip is a medium-level plyometric bodyweight dip where you push explosively off parallel bars to clap mid-air. It primarily targets the triceps, chest and shoulders while recruiting upper back and traps for stabilization. Appropriate for intermediate trainees with solid dip strength and shoulder stability.

How to Do Clapping Dip

  1. Set starting position: Grasp parallel bars and press to full elbow lock; pack shoulder blades, brace core and step feet slightly back to stabilize before the descent.
  2. Lower with control: Bend elbows slowly and lower until upper arms reach about 90 degrees; keep torso upright and avoid swinging or flaring the elbows outward.
  3. Explosive press: Drive through the palms and extend elbows rapidly, using a strong shoulder and triceps contraction to generate upward momentum for the clap.
  4. Perform the clap: At full extension push hard enough to leave the bars briefly, clap once quickly at chest height, then prepare to re-grasp the bars.
  5. Land and reset: Absorb force by slightly bending the elbows on re-grasp, return to locked-out start position, reset grip and breathing before the next rep.

Muscle Groups

Triceps, Chest, Shoulders, Trapezius, Back

Description

Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out.

Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.

Reverse the motion by extending the elbow, pushing yourself back up into the starting position. When in starting position, push your self up and make a clap.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of clapping dips?

Clapping dips develop explosive pressing power, increase triceps and chest strength, and improve shoulder stability and coordination. They also train fast-twitch muscle recruitment useful for sports and advanced calisthenics moves.

What common mistakes should I avoid?

Avoid attempting clapping dips without solid dip strength, flaring elbows, uncontrolled swings or low explosive height. Poor landing technique and weak shoulder stability increase injury risk—prioritize control and progression.

How can I progress to or modify clapping dips?

Progress by mastering strict dips, then add explosive dips, negatives and band-assisted claps. Alternatives include bench clap push-ups, plyo dips on lower bars, and weighted dips for strength before attempting clapping variations.