Decline Shoulder Tap
Elevate your feet and perform a decline push-up, then tap your opposite shoulder at the top. This challenges core stability and chest strength.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Decline Shoulder Tap
Dumbbell Incline Shoulder Raise
Chest · Serratus Anterior · Dumbbell
Barbell Incline Shoulder Raise
Chest · Serratus Anterior · Barbell
Kneeling Shoulder Tap
Chest · Pectoralis Major Clavicular Head · Body weight
Incline Shoulder Tap
Chest · Pectoralis Major Clavicular Head · Body weight
Description
This exercise involves placing your feet on an elevated surface and performing push-ups, simultaneously tapping your shoulder with the opposite hand at the top of each rep.
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How to do Decline Shoulder Tap
- 01Setup
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.
- 02Setup
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.
- 03
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.
- 04
Exhale as you push through your hands to return to the starting plank position, fully extending your arms without locking your elbows.
- 05
At the top of the push-up, lift one hand and tap the opposite shoulder, maintaining a stable core and minimal hip rotation.
- 06
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.
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Get Ellim — FreeQuestions
What muscles does Decline Shoulder Tap work?
Decline Shoulder Tap primarily targets Obliques, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head. Secondary muscles include Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Rectus Abdominis, Triceps Brachii.
Is Decline Shoulder Tap good for beginners?
Decline Shoulder Tap is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Decline Shoulder Tap?
You need Body weight to perform Decline Shoulder Tap. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Decline Shoulder Tap?
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.
What are common mistakes when doing Decline Shoulder Tap?
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.
Related exercises
Decline Push Up
Chest · Pectoralis Major Clavicular Head · Body weight
Chest Tap Push-up
Chest · Pectoralis Major Clavicular Head · Body weight
One Side Archer Push-up
Chest · Pectoralis Major Clavicular Head · Body weight
Drop Push Up
Chest · Pectoralis Major Sternal Head · Body weight
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store