Shoulder Tap Push-up

Instructions

1
Start in a horizontal plank position with hands shoulder-width apart, arms fully extended, body in a straight line from head to heels, core engaged, and shoulders packed
2
Place hands flat on the ground directly under shoulders, feet together or hip-width apart, maintain neutral spine alignment with no sagging hips or raised buttocks
3
Lower your body by bending elbows to approximately 90 degrees, keeping elbows at roughly 45 degrees from torso, descend until chest nearly touches the ground while maintaining rigid body alignment
4
Push through palms to extend elbows and drive body back to starting position, maintain core tension throughout and exhale as you press upward to starting posture
PRIMARY MUSCLESPectoralis Major
SECONDARY MUSCLESAnterior Deltoids, Triceps, Rectus Abdominis, Serratus Anterior
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

Focusing on the Shoulder Tap Push-up allows you to target the Pectoralis Major with precision. As a foundational Cardio, Strength exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Significantly enhances the structural integrity and power of the Pectoralis Major.
  • Acts as a highly scalable Cardio, Strength movement, perfect for both beginners and elite athletes.
  • Allows for a natural movement path that closely mimics functional daily activities.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Pectoralis Major and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoids, Triceps, Rectus Abdominis, Serratus Anterior to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Shoulder Tap Push-up
  • Cable Shoulder Tap Push-up
  • Banded Shoulder Tap Push-up

Beginner Tips

If you are new to the Shoulder Tap Push-up, focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions