How to do the Shoulder Tap Push-up
Shoulder Tap Push-up is a beginner multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Triceps and Core.
Shoulder Tap Push-up demonstration · © GymiaFit
Shoulder Tap Push-up at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Core
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Shoulder Tap Push-up step by step
- 1Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
- 2Lower your body towards the ground by bending your elbows, keeping them close to your sides.
- 3As you push back up, lift your right hand off the ground and tap your left shoulder.
- 4Return your right hand to the ground and repeat the push-up, this time lifting your left hand and tapping your right shoulder.
- 5Continue alternating shoulder taps with each push-up repetition.
- 6Maintain a stable core and avoid excessive hip rotation throughout the exercise.
- 7Repeat for the desired number of repetitions.
Shoulder Tap Push-up — questions
What muscles does the Shoulder Tap Push-up work?
The Shoulder Tap Push-up primarily targets the Pectorals. It also recruits the Triceps, Core as secondary movers.
What equipment do I need for the Shoulder Tap Push-up?
None — the Shoulder Tap Push-up uses your bodyweight only, so it works at home with nothing but floor space.
Is the Shoulder Tap Push-up suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Shoulder Tap Push-up?
Chest And Front Of Shoulder Stretch, Dynamic Chest Stretch (male), Push And Pull Bodyweight train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Shoulder Tap Push-up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.