Shoulder Tap Push Up
Description
The shoulder tap push-up adds a shoulder tap between each push-up — at the top of each rep, you alternately touch your opposite shoulder with your hand while balancing on the other arm. The added single-arm balance demand dramatically increases core and shoulder engagement.
Equipment Required
Shoulder Tap Push Up Instructions
- Get into a high plank position with hands shoulder-width apart, body in a straight line.
- Brace your core hard. Keep your hips stable.
- Lower your chest to the floor in a push-up.
- Press back up to the top of the push-up.
- At the top, lift your right hand off the floor and tap your left shoulder.
- Return your right hand to the floor.
- Lower into another push-up. At the top, tap your right shoulder with your left hand.
- Continue alternating taps after each push-up. Keep hips perfectly still during the taps.
Shoulder Tap Push Up Form & Visual
Shoulder Tap Push Up Benefits
- Adds significant core engagement to push-ups
- Trains anti-rotation strength
- Builds shoulder stability
- No equipment needed
- Easy to scale by adjusting tempo or removing taps
- Engaging push-up variation
Shoulder Tap Push Up Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Core (heavy anti-rotation)
- Obliques
- Serratus anterior
Shoulder Tap Push Up Variations & Alternatives
- Plank Shoulder Tap (no push-up)
- Plank Push-Up Row
- Standard Push-Up
- Diamond Push-Up
- Plyo Push-Up
- Kneeling Shoulder Tap Push Up
- Chest Tap Push-up
- Twist Push Up
- Suspender Push Up
- Suspended Push Up
