Chair Seated Shoulder-Tap
Improve upper body strength from a seated position! A gentle exercise perfect for beginners or those with limited mobility.
The Chair Seated Shoulder-Tap mainly works the shoulders and traps, with help from the chest and back. You'll need: chair.
Required Equipment
Chair Seated Shoulder-Tap Muscles Worked
Primary
Side Shoulder (lateral deltoid); Upper Traps (trapezius, upper fibers)
Secondary
Upper Chest (pectoralis major, clavicular head); Boxer Muscle (serratus anterior)
Chair Seated Shoulder-Tap Variations and Alternatives
How to do the Chair Seated Shoulder-Tap
Positioning:
Sit on a sturdy chair with your back straight and feet flat on the floor. Your knees should be at a 90-degree angle.
Keep your arms relaxed by your sides, and ensure your shoulders are down and away from your ears.
Starting Position:
Raise both arms out to the sides until they are parallel to the floor, palms facing downward. This is your starting position.
Movement:
Gently tap your right shoulder with your left hand while keeping your right arm extended to the side.
Return your left hand to the starting position while raising your right hand to tap your right shoulder.
Alternate between tapping your left and right shoulders, maintaining your core engaged and back straight throughout the movement.
Repetitions:
Continue alternating shoulder taps for 10-15 repetitions or for a set time (e.g., 30 seconds to 1 minute).
Breathing:
Inhale as you tap your shoulder, and exhale as you return to the starting position.
Cool Down:
After completing the set, gently shake out your arms and take a few deep breaths to relax.
Tips:
Move slowly and with control to avoid strain.
Focus on maintaining proper form rather than speed.
If you're new to this exercise, you can also perform it without arm movements, focusing on keeping your posture stable.
Chair Seated Shoulder-Tap FAQs
What muscles does the Chair Seated Shoulder-Tap work?
The Chair Seated Shoulder-Tap mainly works the shoulders and traps, with help from the chest and back. The main muscles are the lateral deltoid and trapezius.
What equipment do you need for the Chair Seated Shoulder-Tap?
Chair.
What workout day should the Chair Seated Shoulder-Tap go on?
It belongs on push day in a push/pull/legs routine.
What are some Chair Seated Shoulder-Tap variations and alternatives?
Similar exercises include the Alternating Bodyweight Seated Shrug, Incline Shoulder-Tap, Chair Resistance-Band Seated Lateral Raise and Alternating Chair Seated Foot-Tap.
Training calculators
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