Chest Tap Push-up (male)
Also known as: chest tap push-up
The point of Chest Tap Push-up (male) is chest thickness through a full range; pure bodyweight leverage is how it gets there.
How to do Chest Tap Push-up (male)
- Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line.
- Lower your body towards the ground by bending your elbows, keeping them close to your sides.
- As you lower yourself, tap your chest with your right hand.
- Push yourself back up to the starting position.
- Repeat the movement, this time tapping your chest with your left hand.
- Continue alternating sides for the desired number of repetitions.
Chest Tap Push-up (male) Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Hold the end position for a beat once reps come easily.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Change leverage or elevation before you add load.
Common Chest Tap Push-up (male) Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Flaring the elbows straight out to the sides
Keep the upper arms nearer 45 degrees from the torso.
Letting the last set decay into a different exercise
End the set when the pattern changes, not when the reps run out.
Easier and Harder Than Chest Tap Push-up (male)
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Chest Tap Push-up (male) — Frequently Asked Questions
How do you do the Chest Tap Push-up (male)?
Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line. Lower your body towards the ground by bending your elbows, keeping them close to your sides. As you lower yourself, tap your chest with your right hand. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Chest Tap Push-up (male) work?
The Chest Tap Push-up (male) primarily targets the pectorals. It is classified as a chest exercise and is performed with your bodyweight only.
How many sets and reps of the Chest Tap Push-up (male) should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Chest Tap Push-up (male) good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic chest patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Chest Tap Push-up (male)?
Try the Dumbbell Incline Fly On Exercise Ball, Medicine Ball Chest Push From 3 Point Stance or the Smith Decline Bench Press. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Chest Tap Push-up (male) the same as the chest tap push-up?
Yes. The Chest Tap Push-up (male) is also commonly called the chest tap push-up. Different gyms and training programs label it differently, but "chest tap push-up" refer to this same movement.
