Shoulder Tap Push-up

Advanced

Pectorals

Body Weight

The point of Shoulder Tap Push-up is chest thickness through a full range; pure bodyweight leverage is how it gets there.

How to do Shoulder Tap Push-up

Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
Lower your body towards the ground by bending your elbows, keeping them close to your sides.
As you push back up, lift your right hand off the ground and tap your left shoulder.
Return your right hand to the ground and repeat the push-up, this time lifting your left hand and tapping your right shoulder.
Continue alternating shoulder taps with each push-up repetition.
Maintain a stable core and avoid excessive hip rotation throughout the exercise.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Chest Exercises Bodyweight Chest Exercises All Bodyweight Exercises

Shoulder Tap Push-up Sets and Reps by Goal

Strength

5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Hold the end position for a beat once reps come easily.

Hypertrophy

4-5 sets of 15-20 reps with 45-60 seconds of rest. Add reps first, then slow the lowering phase.

Endurance

4 sets of 40 seconds of unbroken work with 30 seconds of rest. Change leverage or elevation before you add load.

Common Shoulder Tap Push-up 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.

Stacking hard sessions with no lighter week in sight

Plan a reduced-volume week roughly every fourth week.

Easier and Harder Than Shoulder Tap Push-up

Easier progression

Dumbbell Incline Alternate Press

Swap Shoulder Tap Push-up For

Machine Inner Chest Press

Band One Arm Twisting Chest Press

Weighted Drop Push Up

Shoulder Tap Push-up — Frequently Asked Questions

How do you do the Shoulder Tap Push-up?

Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels. Lower your body towards the ground by bending your elbows, keeping them close to your sides. As you push back up, lift your right hand off the ground and tap your left shoulder. 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 Shoulder Tap Push-up work?

The Shoulder Tap Push-up 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 Shoulder Tap Push-up should I do?

For muscle growth: 4-5 sets of 15-20 reps with 45-60 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 Shoulder Tap Push-up good for beginners?

Not usually. The Shoulder Tap Push-up is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.

What can I do instead of the Shoulder Tap Push-up?

Try the Machine Inner Chest Press, Band One Arm Twisting Chest Press or the Weighted Drop Push Up. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.