Video
Instructions
- Start in a high plank position with hands under shoulders and feet hip-width apart.
- Lower your chest towards the floor as in a standard push up.
- Push back up to the starting plank position.
- Lift your right hand to tap your left shoulder while stabilizing your body.
- Return your right hand to the floor and repeat the push up.
- After the next push up, lift your left hand to tap your right shoulder.
- Continue alternating shoulder taps after each push up.
Technical Tips
- Keep your core engaged to avoid hip rotation.
- Maintain a straight line from head to heels.
- Avoid shrugging your shoulders during the movement.
Breathing Tips
- Inhale as you lower into the push up.
- Exhale as you push up and perform the shoulder tap.
Restrizioni mediche
- Wrist injuries
- Shoulder impingement
- Lower back pain
How do I keep my hips from rotating during Push Up Shoulder Taps?
Engage your core and glutes firmly throughout the movement and widen your stance slightly to increase stability. This reduces hip rotation and keeps your body aligned during shoulder taps.
What muscles do Push Up Shoulder Taps work?
Push Up Shoulder Taps primarily target the chest, triceps, shoulders, and core muscles, providing both upper body strengthening and anti-rotational core stability benefits.
Are Push Up Shoulder Taps good for beginners?
Push Up Shoulder Taps are considered an intermediate exercise. Beginners should first build strength with standard push ups and plank shoulder taps separately before combining them in this advanced variation.
The Push Up Shoulder Taps is an advanced variation of the traditional push up that combines strength and stability training in a single movement. This exercise enhances upper body strength by targeting the chest, triceps, and shoulders while simultaneously engaging the core muscles to maintain balance during alternating shoulder taps. It is highly effective for improving shoulder stability, enhancing functional strength, and building anti-rotational core control, which is critical for daily activities and athletic performance. This movement requires no equipment and can be performed anywhere, making it ideal for bodyweight workouts, calisthenics routines, or functional training circuits. Push Up Shoulder Taps also improve proprioception and coordination, challenging your body to resist rotation as you tap each shoulder, which builds strong core stabilizers and shoulder girdle control. Incorporating Push Up Shoulder Taps into your workouts will develop balanced strength, improve postural stability, and increase your muscular endurance efficiently.