Chest Tap Push-up (male) – Video Exercise Guide & Tips

Chest Tap Push-up (male) - Video Exercise Guide & Tips

In this video exercise guide, you'll learn all about the chest tap push-up. This challenging exercise targets your chest muscles while also engaging your core and arms.

Watch This Exercise Video

By tapping your chest with your hands at the top of each push-up, you'll increase the difficulty and enhance muscle activation.

Watch the video and follow the tips to ensure proper form and technique.

Get ready to take your push-up game to the next level!

Key Takeaways

  • Proper form and technique are essential for the Chest Tap Push-up, including maintaining a straight line from head to toe, fully extending the arms, and engaging the core muscles for stability.
  • The Chest Tap Push-up activates multiple muscle groups simultaneously, including the chest, shoulders, triceps, and core, leading to improved upper body strength and a balanced physique.
  • Advanced variations of the Chest Tap Push-up, such as the plyometric and weighted versions, can be used to increase intensity, promote muscle growth, and challenge upper body explosiveness and power.
  • To progress and increase difficulty, gradually increase repetitions each week, modify hand positions to target different muscle groups, elevate the feet on a bench or step to shift more weight onto the upper body, and incorporate plyometric push-ups for explosive movements.

Proper Form and Technique

To perform the Chest Tap Push-up correctly, you should position yourself in a high plank position with your hands slightly wider than shoulder-width apart. This ensures that your body is properly aligned and stable throughout the exercise. One common form mistake to avoid is allowing your hips to sag or lift too high, as this can put unnecessary strain on your lower back. Keep your core engaged and your body in a straight line from your head to your heels.

Another mistake to watch out for is rushing through the movement and sacrificing proper form. Take your time to lower your chest towards the ground, maintaining control and stability.

In terms of breathing technique, it's important to exhale as you push yourself back up to the starting position. This helps to engage your core muscles and maintain stability throughout the exercise. By exhaling during the exertion phase, you can maximize the effectiveness of the Chest Tap Push-up and ensure that you're using your breath to support your movements.

Mastering the proper form and technique of the Chest Tap Push-up is crucial for reaping its many benefits. Let's now explore the various advantages this exercise can offer.

Benefits of the Chest Tap Push-up

Now let's delve into the advantages you can gain from incorporating the Chest Tap Push-up into your workout routine. This challenging exercise provides numerous benefits, including muscle activation and improved upper body strength.

One of the key benefits of the Chest Tap Push-up is its ability to activate multiple muscle groups simultaneously. By performing this exercise, you engage your chest, shoulders, triceps, and core muscles. This comprehensive activation helps to strengthen and tone your upper body, providing a more balanced and sculpted physique.

In addition to muscle activation, the Chest Tap Push-up is highly effective in improving upper body strength. As you lower your body towards the ground and explosively push off, you're required to generate significant force with your chest and arms. Over time, this exercise helps to increase your overall upper body strength, allowing you to perform daily activities with ease and excel in other exercises and sports.

By incorporating the Chest Tap Push-up into your workout routine, you can reap the benefits of increased muscle activation and improved upper body strength. These advantages won't only enhance your physical appearance but also contribute to better overall fitness and performance.

Now that you understand the benefits of the Chest Tap Push-up, let's move on to the next section, where we'll explore variations for advanced training.

Variations for Advanced Training

As you progress in your fitness journey, you can challenge yourself with advanced variations of the Chest Tap Push-up. These variations include plyometric exercises and weighted push-ups.

Plyometric exercises are high-intensity movements that involve explosive power. One advanced variation is the Plyometric Chest Tap Push-up, where you forcefully push off the ground and clap your hands before landing back in the push-up position. This exercise helps improve your upper body explosiveness and power.

Another advanced variation is the Weighted Chest Tap Push-up, which involves adding extra resistance to your push-up. You can use a weight plate, a weighted vest, or even a backpack filled with weights. This variation increases the intensity of your workout, making your muscles work harder and promoting muscle growth and strength gains. It's important to start with lighter weights and gradually increase the load as you become comfortable with the exercise.

Common Mistakes to Avoid

As you progress in your fitness journey and challenge yourself with advanced variations of the Chest Tap Push-up, it's important to be aware of common mistakes to avoid. Here are some technique tips to help you stay on track:

  • Lack of proper form: Ensure that your body is in a straight line from head to toe throughout the movement. Avoid sagging your hips or arching your back.
  • Incomplete range of motion: Make sure to lower your chest all the way down to the ground and fully extend your arms at the top of the movement. This will ensure that you're engaging all the muscles involved.
  • Poor wrist alignment: Keep your wrists in line with your shoulders to prevent unnecessary strain. Avoid bending your wrists or letting them collapse inward.
  • Neglecting core engagement: Remember to engage your core muscles throughout the exercise. This will help stabilize your body and maintain proper form.

By being mindful of these common mistakes and focusing on proper technique, you can maximize the effectiveness of your Chest Tap Push-ups.

Now, let's move on to the next section where we'll discuss tips for progression and increasing the difficulty of this exercise.

Tips for Progression and Increasing Difficulty

To continue building your strength and challenging yourself with the Chest Tap Push-up, you can progress and increase the difficulty of this exercise by incorporating the following tips.

  1. Increase Repetitions: Start by gradually increasing the number of push-ups you do in each set. Aim to add one or two repetitions each week until you reach your desired goal.
  2. Modify Hand Position: Experiment with different hand positions to target different muscle groups. For example, placing your hands wider than shoulder-width apart will engage your chest muscles more, while a narrower hand position will focus on your triceps.
  3. Elevate Your Feet: Elevating your feet on a bench or step will shift more weight onto your upper body, increasing the difficulty of the exercise. Start with a low elevation and gradually work your way up to higher elevations as you progress.
  4. Try Plyometric Push-ups: Incorporate explosive movements into your push-ups by performing plyometric variations. This involves pushing off the ground with enough force to allow your hands to leave the floor. This advanced modification will challenge your upper body strength and power.

Frequently Asked Questions

How Many Sets and Reps Should I Do for the Chest Tap Push-Up?

To determine the number of sets and reps for the chest tap push-up, consider your fitness level and goals. Start with 2-3 sets of 8-12 reps and gradually increase as you get stronger.

Chest tap push-ups are a challenging variation that targets your chest, arms, and core. They help build upper body strength and improve stability.

Remember to maintain proper form and listen to your body to avoid overexertion and injury.

Can the Chest Tap Push-Up Help Improve My Bench Press?

The chest tap push-up can definitely help improve your bench press. By incorporating this exercise into your routine, you'll be targeting your chest muscles in a different way, increasing their strength and endurance.

This exercise also engages your triceps and shoulders, providing a well-rounded upper body workout. To maximize the benefits, you can try different variations of the chest tap push-up, such as elevating your feet or using resistance bands.

Are There Any Modifications for People With Wrist Pain or Injuries?

If you're dealing with wrist pain or injuries, there are modified push-up variations you can try. These modifications can help you strengthen your wrists while avoiding unnecessary strain.

By adjusting your hand position or using tools like push-up bars or dumbbells, you can reduce the pressure on your wrists and still engage your chest muscles effectively.

It's important to consult with a professional or physical therapist to ensure you're using proper form and technique.

Can I Incorporate the Chest Tap Push-Up Into a Full-Body Workout Routine?

Yes, you can definitely incorporate the chest tap push-up into a full-body workout routine.

This exercise offers a variety of variations that can target different muscle groups while also engaging your chest muscles.

By adding chest tap push-ups to your routine, you can enhance your upper body strength, improve your core stability, and increase your overall fitness level.

It's a great way to challenge yourself and add diversity to your workouts.

How Long Does It Take to See Results From Doing the Chest Tap Push-Up Regularly?

Regularly doing the chest tap push-up can yield results in a relatively short amount of time. The benefits of this exercise include building upper body strength, increasing muscular endurance, and improving core stability.

However, the time it takes to see visible results will vary depending on factors such as your current fitness level, diet, and consistency in performing the exercise.

To maximize the effectiveness of the chest tap push-up, consider incorporating variations such as incline or decline push-ups into your routine.


In conclusion, the chest tap push-up is a challenging exercise that targets the chest, shoulders, and triceps. By mastering proper form and technique, individuals can benefit from increased upper body strength and muscle definition.

Advanced variations can be incorporated to further enhance training and avoid plateaus. It's important to avoid common mistakes and gradually increase difficulty for optimal results.

Keep practicing and progressing to achieve your fitness goals.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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