Shoulder Tap Push up
Boost chest, shoulder, and tricep strength while enhancing core stability with the Shoulder Tap Push-up. A dynamic exercise for full-body control.
- Movement
- Compound
- Force
- Push
- Per set
- 30s
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Shoulder Tap Push up
Chest Tap Push-up
Chest · Pectoralis Major Clavicular Head · Body weight
Incline Shoulder Tap
Chest · Pectoralis Major Clavicular Head · Body weight
Drop Push Up
Chest · Pectoralis Major Sternal Head · Body weight
Deep Push Up
Chest · Pectoralis Major Sternal Head · Dumbbell
Description
Start in a high plank position, perform a push up, and then tap each shoulder with the opposite hand. Repeat.
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How to do Shoulder Tap Push up
- 01Setup
Begin in a high plank position with your hands directly under your shoulders, fingers spread, and your body forming a straight line from head to heels.
- 02Setup
Engage your core and glutes, ensuring your hips are level and your spine is neutral.
- 03
Lower your chest towards the floor by bending your elbows, keeping them tucked close to your body, until your chest is just above the ground.
- 04
Push through your palms to extend your arms and return to the high plank position, maintaining a rigid body line throughout.
- 05
From the high plank, lift your right hand and tap your left shoulder, minimizing any hip sway or rotation.
- 06
Return your right hand to the floor, then immediately lift your left hand to tap your right shoulder, again focusing on core stability to prevent hip movement. This completes one repetition.
Tips
- Maintain strong core engagement throughout the entire exercise, actively bracing your abdominals and squeezing your glutes to prevent your hips from sagging or rotating.
- Perform the shoulder taps with control and purpose, focusing on minimizing hip sway by distributing your weight evenly and engaging your obliques.
- For increased stability during the shoulder tap portion, widen your foot stance slightly beyond hip-width to create a broader base of support.
- Keep your elbows tucked close to your body during the push-up descent to protect your shoulders and better engage your triceps and chest.
Common mistakes
- Allowing hips to sag or arch the lower back indicates a weak core; fix this by actively engaging your core and glutes to maintain a straight line from head to heels.
- Excessive hip sway or rotation during shoulder taps reduces the core stability challenge; fix this by slowing down the movement and consciously keeping your hips square to the floor.
- Flaring elbows out wide during the push-up puts unnecessary stress on the shoulder joints; fix this by keeping your elbows tucked closer to your body, pointing slightly backward.
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Get Ellim — FreeQuestions
Is Shoulder Tap Push up good for beginners?
Shoulder Tap Push up 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 Shoulder Tap Push up?
You need Body weight to perform Shoulder Tap Push up. 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 Shoulder Tap Push up?
Maintain strong core engagement throughout the entire exercise, actively bracing your abdominals and squeezing your glutes to prevent your hips from sagging or rotating. Perform the shoulder taps with control and purpose, focusing on minimizing hip sway by distributing your weight evenly and engaging your obliques. For increased stability during the shoulder tap portion, widen your foot stance slightly beyond hip-width to create a broader base of support. Keep your elbows tucked close to your body during the push-up descent to protect your shoulders and better engage your triceps and chest.
What are common mistakes when doing Shoulder Tap Push up?
Allowing hips to sag or arch the lower back indicates a weak core; fix this by actively engaging your core and glutes to maintain a straight line from head to heels. Excessive hip sway or rotation during shoulder taps reduces the core stability challenge; fix this by slowing down the movement and consciously keeping your hips square to the floor. Flaring elbows out wide during the push-up puts unnecessary stress on the shoulder joints; fix this by keeping your elbows tucked closer to your body, pointing slightly backward.
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Bodyweight Kneeling Push-up Row
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Free · iPhone only · Available on the App Store