Decline Shoulder Tap

Description

How to Do Decline Shoulder Tap

1. 1
   Setup

   Place your hands shoulder-width apart on the floor, fingers pointing forward. Elevate your feet on a sturdy surface like a bench or box, ensuring your body forms a straight line from head to heels.

2. 2
   Setup

   Engage your core and glutes to maintain a rigid plank position, preventing any sag in your hips or arch in your lower back. Your gaze should be slightly forward, not directly down.

3. 3

   Inhale as you bend your elbows, lowering your chest towards the floor until it's just a few inches above your hands, keeping elbows tucked slightly towards your body.

4. 4

   Exhale as you push through your hands to return to the starting plank position, fully extending your arms without locking your elbows.

5. 5

   At the top of the push-up, lift one hand and tap the opposite shoulder, maintaining a stable core and minimal hip rotation.

6. 6

   Return your hand to the floor and repeat the push-up, alternating which hand taps the shoulder after each full repetition.

Tips

• Maintain a tight core throughout the movement to prevent your hips from swaying side to side during the shoulder tap.
• Control the lowering phase of the push-up (eccentric) to maximize muscle engagement and build strength effectively.
• For increased stability during the tap, widen your foot stance slightly on the elevated surface, which provides a larger base of support.
• Focus on driving through the heels of your hands during the push-up to fully engage your chest and triceps.

Common Mistakes

• ×Allowing hips to sag during the push-up reduces core engagement; fix this by actively squeezing your glutes and bracing your abs.
• ×Rocking your hips excessively during the shoulder tap indicates a lack of core stability; fix this by slowing down the tap and focusing on keeping your torso perfectly still.
• ×Not going deep enough in the push-up limits chest activation; fix this by ensuring your chest nearly touches the floor before pushing back up.