Push up with shoulder tab
Shoulder tap push ups are an advanced exercise combining a traditional push-up with a shoulder tap, enhancing stability and core strength. This movement highlights the engagement of multiple muscle groups: the pectorals, deltoids, triceps, and the core, including the obliques. Athletes benefit from improved upper body strength, balance, and coordination. The unilateral tapping motion emphasizes asymmetrical loading, crucial for enhancing functional fitness and injury prevention. This versatile exercise is ideal for athletes seeking to boost performance through dynamic, full-body conditioning.
| Primary muscle group: | Chest |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
17
Avg. reps/set
Popularity
* Based on data from the Blaze community
Description
- 1Rest your knees, feet and hands on a gym mat.
- 2Extend your feet backward and straighten your whole body so that only your toes and your hands touch the ground. Your hands should be a little bit more than shoulder width apart.
- 3Keep your body straight and your elbows slightly tucked in. This is your starting position.
- 4Inhale as you lower your chest to the floor by bending your elbows.
- 5Then reverse the movement and go back to the starting position. At the top of the movement, quickly tap your shoulder with the opposite hand before returning your hand to the floor.
- 6You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- 7Make sure to alternate the tapping hand.
Tips & Tricks
Engage Your Core: Maintain a tight core throughout the movement to keep your body stable and aligned. This prevents your hips from dropping or rising too much.
Controlled Movement: Perform the shoulder tap slowly and deliberately to ensure you maintain balance and proper form. Quick or jerky movements can lead to instability.
Feet Position: Adjust your feet position to control difficulty. Keeping your feet wider apart provides more stability, making the exercise easier. Bringing your feet closer together increases the challenge.
Hand Placement: Ensure your hands are directly under your shoulders when performing the push-up to maintain proper alignment and reduce the risk of injury.
Neutral Spine: Keep a neutral spine throughout the exercise. Avoid arching your back or allowing your hips to sag.
Breathing: Breathe out as you push up from the ground and breathe in as you lower your body. Breathing properly helps maintain your rhythm and provide more oxygen to your muscles.
Progression: Start with basic push-ups if you're new to this exercise. Once you can perform standard push-ups with good form, incorporate the shoulder taps for added challenge.
Stabilization: Focus on minimizing the movement of your hips as you lift one hand off the ground to tap your opposite shoulder. The goal is to retain a stable plank position.
Visualize Balance: Imagine a glass of water balancing on your back; try to keep it steady. This mental visualization can help you maintain better control.
Practice Consistency: Like any exercise, consistency is key. Regular practice will improve your strength, stability, and overall form.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
