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Shoulder Tap Push-Up

A push-up followed by alternating shoulder taps at the top, adding anti-rotation core work to standard chest and triceps training.

ChestBodyweightHorizontal press
GoLightWeight mediashoulder-tap-push-up

Demonstration coming soon

Primary

Pectoralis major

Secondary

TricepsAnterior deltoidsObliquesCore

Equipment

Bodyweight

Pattern

Horizontal press

Setup

  1. 01Set hands slightly wider than shoulder width on the floor.
  2. 02Take a wider foot stance than usual for a stable base.
  3. 03Stack shoulders over wrists in a rigid plank.
  4. 04Brace the trunk before the first descent.

Execution

  1. 01Lower the chest to just above the floor and press back to lockout.
  2. 02At the top, lift one hand and tap the opposite shoulder.
  3. 03Return the hand, then tap with the other hand.
  4. 04Reset the plank and begin the next push-up.

Checkpoints

  • -Hips stay square during both taps.
  • -Each tap is deliberate, not a slap-and-drop.
  • -The supporting arm stays locked and the shoulder packed.
  • -The plank line holds from head to heels the entire set.

Common mistakes

  • -Rocking the hips side to side with each tap.
  • -Narrow feet that make every tap a balance rescue.
  • -Skipping the taps as fatigue sets in.
  • -Sagging through the lower back at the top position.

Programming notes

  • -Use 3 to 4 sets of 5 to 10 push-ups with both taps counting as one rep.
  • -Slow the taps down rather than adding reps to progress difficulty.
  • -Fits well in circuits where pressing and core work share a slot.

Related exercises

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Push-Up

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Clock Push-Up

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Archer Push-Up

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