What is a good Clap Pull Up?
For a 180 lb male, an Intermediate Clap Pull Up is about 11 reps. Advanced starts around 21 reps. Enter your own bodyweight below to get the exact standard and FVCP rank.
How Many Clap Pull Up Should You Be Able to Do?
Clap Pull Up rep targets for a 180 lb man, by training level:
Clap Pull Up Standards by Bodyweight
Estimates from the FitnessVolt standards model. Updated March 28, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.
| BW (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 | < 1 | 2 | 12 | 25 | 40 |
| 120 | < 1 | 3 | 12 | 25 | 38 |
| 130 | < 1 | 3 | 12 | 24 | 37 |
| 140 | < 1 | 3 | 12 | 23 | 36 |
| 150 | < 1 | 3 | 12 | 23 | 35 |
| 160 | < 1 | 3 | 11 | 22 | 33 |
| 170 | < 1 | 3 | 11 | 21 | 32 |
| 180 | < 1 | 3 | 11 | 21 | 31 |
| 190 | < 1 | 3 | 10 | 20 | 30 |
| 200 | < 1 | 3 | 10 | 19 | 29 |
| 210 | < 1 | 2 | 10 | 18 | 28 |
| 220 | < 1 | 2 | 9 | 18 | 27 |
| 230 | < 1 | 2 | 9 | 17 | 26 |
| 240 | < 1 | 2 | 9 | 16 | 25 |
| 250 | < 1 | 1 | 8 | 16 | 24 |
| 260 | < 1 | 1 | 8 | 15 | 23 |
| 270 | < 1 | 1 | 8 | 15 | 22 |
| 280 | < 1 | 1 | 7 | 14 | 22 |
| 290 | < 1 | < 1 | 7 | 13 | 21 |
| 300 | < 1 | < 1 | 7 | 13 | 20 |
| 310 | < 1 | < 1 | 6 | 12 | 20 |
| 90 | < 1 | < 1 | 4 | 11 | 19 |
| 100 | < 1 | < 1 | 5 | 11 | 19 |
| 110 | < 1 | < 1 | 5 | 11 | 19 |
| 120 | < 1 | < 1 | 5 | 11 | 18 |
| 130 | < 1 | < 1 | 5 | 11 | 18 |
| 140 | < 1 | < 1 | 5 | 11 | 17 |
| 150 | < 1 | < 1 | 5 | 10 | 17 |
| 160 | < 1 | < 1 | 5 | 10 | 16 |
| 170 | < 1 | < 1 | 5 | 10 | 15 |
| 180 | < 1 | < 1 | 5 | 10 | 15 |
| 190 | < 1 | < 1 | 5 | 9 | 14 |
| 200 | < 1 | < 1 | 4 | 9 | 14 |
| 210 | < 1 | < 1 | 4 | 9 | 13 |
| 220 | < 1 | < 1 | 4 | 8 | 12 |
| 230 | < 1 | < 1 | 3 | 8 | 12 |
| 240 | < 1 | < 1 | 3 | 8 | 11 |
| 250 | < 1 | < 1 | 3 | 7 | 11 |
| 260 | < 1 | < 1 | 2 | 7 | 10 |
The Clap Pull Up standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.
Clap Pull Up Standards by Age
How the Clap Pull Up standards change with age, in reps. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 6 | 16 | 27 |
| 20 | < 1 | 1 | 10 | 22 | 35 |
| 25 | < 1 | 2 | 11 | 23 | 37 |
| 30 | < 1 | 2 | 11 | 23 | 37 |
| 35 | < 1 | 2 | 11 | 23 | 37 |
| 40 | < 1 | 2 | 11 | 23 | 37 |
| 45 | < 1 | < 1 | 10 | 21 | 33 |
| 50 | < 1 | < 1 | 8 | 18 | 29 |
| 55 | < 1 | < 1 | 5 | 14 | 25 |
| 60 | < 1 | < 1 | 2 | 10 | 20 |
| 65 | < 1 | < 1 | < 1 | 7 | 15 |
| 70 | < 1 | < 1 | < 1 | 4 | 11 |
| 75 | < 1 | < 1 | < 1 | < 1 | 7 |
| 80 | < 1 | < 1 | < 1 | < 1 | 4 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 15 | < 1 | < 1 | < 1 | 7 | 14 |
| 20 | < 1 | < 1 | 5 | 12 | 20 |
| 25 | < 1 | < 1 | 5 | 13 | 22 |
| 30 | < 1 | < 1 | 5 | 13 | 22 |
| 35 | < 1 | < 1 | 5 | 13 | 22 |
| 40 | < 1 | < 1 | 5 | 13 | 22 |
| 45 | < 1 | < 1 | 4 | 10 | 19 |
| 50 | < 1 | < 1 | 2 | 9 | 16 |
| 55 | < 1 | < 1 | < 1 | 6 | 13 |
| 60 | < 1 | < 1 | < 1 | 3 | 9 |
| 65 | < 1 | < 1 | < 1 | < 1 | 6 |
| 70 | < 1 | < 1 | < 1 | < 1 | 3 |
| 75 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 80 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
The Clap Pull Up standard at each level as age rises, for the sex selected above. Exact numbers in the table above.
Check Your Clap Pull Up Level
What the Clap Pull Up Strength Levels Mean
You are working toward your first full-range reps. Dead hangs, slow negatives and band-assisted reps are the normal starting tools.
You can do a few full-range reps in a row with control. Adding one rep to your best set every week or two is steady progress here.
You can do a solid set of clean reps without swinging, bouncing or cutting the range short. Two or three sessions a week with planned sets keep the number climbing.
Long sets with strict form are routine for you. Many lifters at this level add load with a weight belt or vest to keep progressing.
Rep counts this high for your bodyweight take years of focused training. Weighted or harder variations are usually the next challenge.
How to Progress Your Clap Pull Up
Tier-specific training recommendations to move your Clap Pull Up to the next level.
- Practice dead hangs and slow negatives: start at the top and lower yourself over 3 to 5 seconds.
- Use a band or an assisted machine for full-range reps, and reduce the help over time.
- End each set one or two reps before your form breaks.
- Train the movement 2 to 3 times a week with several sets, not one all-out set.
- Add one rep to one set each session, and keep the full range.
- Test your max reps every 3 to 4 weeks, not every session.
- Once you can do 12 to 15 strict reps, add weight and train in the 5 to 8 rep range.
- Slow the lowering phase or pause with your chin over the bar.
- Keep one high-rep day a week so your max set keeps growing.
- Run 4 to 6 week blocks that build volume, then ease off the week before a max test.
- Track your best set and your weighted reps: both show progress.
- Your bodyweight changes your rep count directly, so compare tests at a similar weight.
How to Perform Clap Pull Up
- Start by hanging from a pull-up bar with a shoulder-width grip, palms facing away from you.
- Engage your core and scapular muscles, then pull your body upwards explosively.
- As your chin clears the bar, release your hands quickly and clap in front of your chest.
- Immediately re-grip the bar and control your descent back to the starting position.
- Repeat for the desired number of repetitions.
Tips
- Ensure a strong, secure grip on the bar to prevent slipping.
- Focus on an explosive upward movement to generate enough momentum for the clap.
- Keep your core tight throughout the exercise to maintain stability.
- Start with regular pull-ups to build strength before attempting clap pull-ups.
- Avoid using momentum from swinging your legs; rely on upper body strength.
Where Do These Clap Pull Up Standards Come From?
The levels on this page are estimates from the FitnessVolt strength standards model. The Clap Pull Up table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Clap Pull Up itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.
Standards data last refreshed: March 28, 2026
Frequently Asked Questions
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