Shoulder Tap Push-Up
A push-up followed by a tap of each hand to the opposite shoulder at the top, adding an anti-rotation challenge for the core to the pressing work.
Primary muscles
- Chest (Pectoralis Major)
- Transverse Abdominis
Secondary muscles
- Triceps
- Front Delts
- Obliques
- Serratus Anterior
- Sets
- 3
- Reps
- 6–10
- Rest
- 60–90s
How to perform
Starting position
Set up in a high plank with hands just wider than the shoulders and feet a little wider than hip-width.
Lower your chest toward the floor with the body in one straight line.
Press back up to the top.
Shift your weight slightly and lift one hand to tap the opposite shoulder.
Put the hand back down, tap with the other hand, then start the next push-up.
Breathing: Inhale down, exhale up; breathe steadily through the taps.
Coaching tips
Hips stay square to the floor
Squeeze the glutes
Slow, quiet taps
Common mistakes
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.