Chest exercise · body weight
Shoulder Tap Push-Up
The shoulder tap push-up is a bodyweight exercise that targets the chest (pectorals), with the triceps and core assisting.
- Target muscle
- Pectorals
- Also works
- Triceps, core
- Equipment
- Body weight
- Body part
- Chest
How to do the shoulder tap push-up
- Start 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.
- Lower your body towards the ground by bending your elbows, keeping them close to your sides.
- As you push back up, lift your right hand off the ground and tap your left shoulder.
- Return your right hand to the ground and repeat the push-up, this time lifting your left hand and tapping your right shoulder.
- Continue alternating shoulder taps with each push-up repetition.
- Maintain a stable core and avoid excessive hip rotation throughout the exercise.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the chest (pectorals). The triceps and core work as secondary muscles. See all chest exercises or every bodyweight exercise.
