Kneeling Shoulder-Tap Push-Up
Strengthen your core and upper body! This modified push-up adds a shoulder tap for extra stability & challenge.
The Kneeling Shoulder-Tap Push-Up is a compound exercise that mainly works the chest and triceps, with help from the core. No equipment needed: it uses just your bodyweight.
Kneeling Shoulder-Tap Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis); Obliques
Kneeling Shoulder-Tap Push-Up Variations and Alternatives
How to do the Kneeling Shoulder-Tap Push-Up
Start: Begin in a kneeling push-up position with your knees on the ground, hands placed slightly wider than shoulder-width apart, and back straight so that your body forms a straight line from your knees to your head.
Core Engagement: Keep your core engaged to avoid any sagging in your lower back.
Lowering: Lower yourself towards the ground by bending your elbows, keeping them tucked close to your body.
Lifting: Push yourself back up to the starting position until your arms are fully extended.
Shoulder Tap: Once you return to the top of the push-up, lift one hand off the ground and tap the opposite shoulder.
Hand Replacement: Replace your hand back on the ground to its original position.
Repeat: Perform another push-up and then repeat the shoulder tap with the opposite hand.
Continue: Continue to alternate shoulder taps after each push-up for the desired number of repetitions or sets.
Note: This exercise combines the traditional push-up with an element of core stabilization due to the shoulder taps. It's essential to maintain good form throughout the exercise by keeping the body in a straight line and avoiding any hip rotation when performing the shoulder taps. This will ensure that the core is actively engaged and the focus remains on the primary and secondary muscle groups intended for this exercise.
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Kneeling Shoulder-Tap Push-Up FAQs
What muscles does the Kneeling Shoulder-Tap Push-Up work?
The Kneeling Shoulder-Tap Push-Up mainly works the chest and triceps, with help from the core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Kneeling Shoulder-Tap Push-Up?
None. The Kneeling Shoulder-Tap Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Kneeling Shoulder-Tap Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kneeling Shoulder-Tap Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Kneeling Shoulder-Tap Push-Up variations and alternatives?
Similar exercises include the Bear Push-Up, Bodyweight Kneeling Push-Up Row, Chest Tap Push-Up and Decline Kneeling Push-Up.
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