Shoulder Tap Push-up

Instructions

1
Begin in a plank position with hands shoulder-width apart, arms fully extended, body forming a straight line from head to heels, and core engaged.
2
Position hands directly under shoulders with fingers spread for stability. Keep legs straight with feet together or hip-width apart. Maintain a neutral spine and engaged core throughout preparation.
3
Lower your body by bending at the elbows, keeping them tucked close to your ribcage at approximately 45-degree angles. Descend until your chest nearly touches the floor or until elbows reach roughly 90 degrees of flexion.
4
Press through your hands to extend elbows and drive your body back to the starting plank position. Focus on driving through the triceps to return to full arm extension with controlled movement.
PRIMARY MUSCLESTriceps
SECONDARY MUSCLESPectoralis Major, Anterior Deltoid, Core Stabilizers
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Triceps, the Shoulder Tap Push-up is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Chest, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Allows for a natural movement path that closely mimics functional daily activities.
  • Improves overall Chest stability and proprioception during heavy loads.
  • Significantly enhances the structural integrity and power of the Triceps.

Common Mistakes

  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Triceps.
  • Failing to achieve a full range of motion, which drastically limits Triceps engagement.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Exercise Variations

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

Frequently Asked Questions