Shoulder-Tap Push-Up
Build upper body strength & stability! This push-up variation adds a shoulder tap for an extra core challenge.
The 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.
Shoulder-Tap Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis); Obliques
Shoulder-Tap Push-Up Variations and Alternatives
How to do the Shoulder-Tap Push-Up
Start in a standard push-up position with your hands shoulder-width apart and your body in a straight line from head to heels.
Lower your body toward the floor by bending your elbows and keeping your core tight.
Push back up to the starting position, fully extending your arms.
Once at the top of the push-up, lift your right hand off the ground and tap your left shoulder.
Return your right hand to the floor and repeat the push-up.
After the next push-up, lift your left hand and tap your right shoulder.
Continue alternating shoulder taps with each push-up repetition.
Maintain a tight core and straight body line throughout the exercise. Avoid rotating your hips as you tap your shoulders.
Perform the desired number of repetitions and sets according to your fitness level.
Tips: To modify the exercise for beginners, you can perform the push-ups with your knees on the ground, which will reduce the intensity. To progress the exercise, you can increase the speed, add more repetitions, or elevate your feet on a platform to increase the challenge.
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Shoulder-Tap Push-Up FAQs
What muscles does the Shoulder-Tap Push-Up work?
The 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 Shoulder-Tap Push-Up?
None. The Shoulder-Tap Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the 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 Shoulder-Tap Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Shoulder-Tap Push-Up variations and alternatives?
Similar exercises include the Chest Tap Push-Up, Bodyweight Clapping Push-Up, Decline Shoulder-Tap and Elbow-Tap Press.
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