Kneeling Shoulder Tap Push-up (female) – Video Exercise Guide & Tips

Are you looking for a challenging exercise to strengthen your upper body? Look no further than the kneeling shoulder tap push-up.

Watch This Exercise Video

This exercise targets your chest, shoulders, and core, all while improving your stability and balance.

In this video exercise guide, we'll show you proper form and technique, as well as advanced variations to take your workout to the next level.

Say goodbye to common mistakes and hello to a stronger, fitter you.

Let's get started!

Key Takeaways

• The kneeling shoulder tap push-up targets the chest, shoulders, and core while improving stability, balance, and posture.
• Beginners can perform the exercise without any equipment, focusing on maintaining proper form and gradually progressing.
• Common mistakes to avoid include sagging hips, rushing through the exercise, and flaring elbows out to the sides.
• Advanced variations include decline push-ups, plyometric push-ups, and incorporating resistance bands or a stability ball for added challenge.

Benefits of the Kneeling Shoulder Tap Push-up

You will experience increased core strength with the Kneeling Shoulder Tap Push-up. This exercise provides numerous benefits for your body. One of the main advantages is the improvement of your core stability. As you engage your core muscles to maintain a straight body position, you'll develop a strong and stable core.

Additionally, the Kneeling Shoulder Tap Push-up targets your shoulder muscles, helping to improve their strength and stability as well. By performing this exercise regularly, you can enhance your upper body strength and improve your posture.

Furthermore, the Kneeling Shoulder Tap Push-up can be modified to suit your fitness level. If you find it challenging to perform the full push-up, you can start by performing the exercise on your knees instead. This modification allows you to build strength gradually and work your way up to the full movement.

Additionally, you can adjust the tempo of the exercise to make it more or less challenging. Slowing down the movement can increase the intensity, while speeding it up can provide a cardiovascular boost.

In order to perform the Kneeling Shoulder Tap Push-up, you'll need minimal equipment. All you need is a comfortable mat or exercise mat to cushion your knees and provide support for your wrists.

Equipment Needed for the Exercise

To perform the Kneeling Shoulder Tap Push-up, all that's required is a comfortable mat or exercise mat to provide support for your knees and wrists.

However, if you want to add some variety and challenge to your workout, you can incorporate resistance bands and a stability ball.

Resistance bands are a great addition to the Kneeling Shoulder Tap Push-up exercise as they add resistance and help to engage your muscles even more. You can loop the resistance band around your shoulders or wrists and perform the push-up while holding onto the bands. This will help to strengthen your upper body and core muscles.

A stability ball is another piece of equipment that can be used to enhance the Kneeling Shoulder Tap Push-up. By placing your hands on the stability ball instead of the floor, you introduce an element of instability, which forces your muscles to work harder to maintain balance and stability. This can help to improve your overall strength and coordination.

Remember, while resistance bands and a stability ball can add variety and challenge to the Kneeling Shoulder Tap Push-up, they aren't necessary for performing the exercise. You can still achieve great results by simply using a mat for support.

Proper Form and Technique for Beginners

To ensure proper form and technique as a beginner, there are a few key tips to keep in mind.

First, maintain a straight line from your head to your knees throughout the exercise.

Second, engage your core muscles and avoid arching your back.

Lastly, focus on a gradual progression, starting with modified versions of the exercise before progressing to more advanced variations.

Key Form Tips

When starting out with the kneeling shoulder tap push-up, ensure proper form and technique by focusing on your core stability and maintaining a straight back throughout the exercise. Proper alignment is key to avoid strain on your neck and shoulders.

Keep your hands directly under your shoulders and your knees directly under your hips. This will help distribute the weight evenly and activate the muscles in your chest, shoulders, and triceps. Engage your core by drawing your belly button towards your spine and squeezing your glutes. This will provide stability and prevent your lower back from sagging.

Remember to breathe throughout the movement and keep your body in a straight line from your head to your knees. Practice these form tips to maximize the effectiveness of your kneeling shoulder tap push-up.

Common Beginner Mistakes

Maintain proper form and technique as a beginner by avoiding common mistakes when performing the kneeling shoulder tap push-up. To ensure you get the most out of this exercise, it's important to be aware of some common errors and how to correct them.

One common mistake is allowing your hips to sag or lift too high. This can put unnecessary strain on your lower back and diminish the effectiveness of the exercise. Instead, focus on keeping your body in a straight line from your head to your knees.

Another mistake is rushing through the exercise without proper control. Take your time and perform each rep with intention, ensuring that you tap your opposite shoulder gently and return to the starting position with control.

Lastly, avoid flaring your elbows out to the sides. Keep them tucked in towards your body to engage your triceps and maintain proper alignment.

Gradual Progression Advice

Start by gradually increasing the number of repetitions and the difficulty level of the kneeling shoulder tap push-up. Here are some gradual progression techniques and modifications for different fitness levels:

• Increase the number of repetitions: Start with a comfortable number of reps, such as 5 or 10, and gradually add more as you get stronger.
• Decrease the knee support: If you're finding the exercise too easy, try reducing the amount of support from your knees by extending your legs slightly or lifting one leg off the ground.
• Elevate your hands: To make the exercise more challenging, place your hands on an elevated surface, such as a bench or step, increasing the angle of your body.
• Add a push-up: Once you feel comfortable with the kneeling shoulder tap push-up, incorporate a regular push-up into the exercise for an added challenge.

By gradually increasing the difficulty level and modifying the exercise to suit your fitness level, you can effectively progress and build strength.

Now, let's move on to advanced variations to challenge experienced individuals.

Advanced Variations to Challenge Experienced Individuals

Looking to take your push-up game to the next level? If you're an experienced individual looking for a challenge, there are advanced variations and alternative exercises that can help you push your limits.

One advanced modification you can try is the decline push-up, where your feet are elevated on a stable surface. This variation increases the intensity and places more emphasis on your shoulders and chest muscles.

Another option is the plyometric push-up, which involves explosive movements that require you to push off the ground and clap your hands together before landing back in the starting position. This exercise helps improve power and upper body strength.

Additionally, you can explore one-arm push-ups or handstand push-ups, which require great stability and core strength. These advanced variations won't only test your limits but also help you build impressive upper body strength.

Now that you know about advanced variations, let's move on to the next section and discuss common mistakes to avoid during the exercise.

Common Mistakes to Avoid During the Exercise

To ensure proper form and maximize effectiveness, it's important to avoid common mistakes during the kneeling shoulder tap push-up exercise. Here are some key errors to watch out for:

• Incorrect hand placement: Placing your hands too far apart or too close together can compromise your stability and make the exercise less effective. Make sure your hands are directly under your shoulders.
• Sagging hips: Allowing your hips to sag or pike up during the exercise can put unnecessary strain on your lower back. Keep your body in a straight line from your head to your knees.
• Lifting your head: Avoid the temptation to lift your head and look forward during the exercise. This can strain your neck and disrupt your alignment. Keep your gaze down and maintain a neutral spine.
• Rushing through the movement: It's important to maintain control and perform the exercise at a controlled pace. Avoid rushing through the movement, as this can compromise your form and reduce the effectiveness of the exercise.

By avoiding these common mistakes and focusing on proper technique, you can ensure that you're getting the most out of your kneeling shoulder tap push-up exercise.

Remember to listen to your body and make adjustments as needed to maintain proper form throughout the movement.

Tips for Incorporating the Kneeling Shoulder Tap Push-Up Into Your Workout Routine

To effectively incorporate the kneeling shoulder tap push-up into your workout routine, consistently perform the exercise with proper form and control. This will ensure that you engage the targeted muscles and maximize the effectiveness of the exercise.

To begin, focus on maintaining a straight line from your head to your knees, or from your head to your toes if you're performing the full push-up. Keep your core tight and your glutes engaged throughout the movement. This will help stabilize your body and prevent any excessive sagging or arching of your back.

If you find the kneeling shoulder tap push-up to be too challenging, you can modify the exercise by performing it on an elevated surface, such as a bench or a step. This will reduce the amount of body weight you have to lift and make the exercise more manageable. As you become stronger, gradually decrease the height of the surface until you can perform the exercise on the floor.

To further enhance shoulder stability, you can incorporate other shoulder stability exercises into your routine, such as plank variations, resistance band exercises, or shoulder presses. These exercises will help strengthen the muscles around your shoulders and improve your overall upper body strength.

Frequently Asked Questions

How Many Calories Does the Kneeling Shoulder Tap Push-Up Burn?

When you perform the kneeling shoulder tap push-up, you can burn calories and improve your core strength. This exercise targets multiple muscles, including your chest, arms, and abs.

The exact number of calories burned depends on factors like your weight and intensity of the workout. However, incorporating this move into your routine can help you increase your calorie burn and develop a stronger core.

Can the Kneeling Shoulder Tap Push-Up Help to Strengthen the Core?

Yes, the kneeling shoulder tap push-up can help strengthen your core. By engaging your abdominal muscles and stabilizing your body, this exercise challenges your core stability.

It also targets your shoulders, chest, and triceps. To accommodate different fitness levels, you can modify the exercise by performing it on your knees or elevating your hands on an elevated surface.

Remember to maintain proper form and gradually increase the difficulty as you get stronger.

Is This Exercise Suitable for Individuals With Shoulder Injuries?

If you have shoulder injuries, the kneeling shoulder tap push-up may not be suitable for you. It's important to prioritize your safety and avoid aggravating your injury.

Instead, consider alternatives like modified push-ups or other exercises that target the core without putting stress on your shoulders.

Remember to consult with a medical professional or qualified trainer for specific recommendations and precautions to take while performing any exercise.

How Often Should the Kneeling Shoulder Tap Push-Up Be Performed for Optimal Results?

To get the best results, incorporate the kneeling shoulder tap push-up into your workout routine regularly. The frequency depends on your fitness level and goals.

You could start with 2-3 sets of 10-12 reps, 2-3 times a week. As you progress, you can increase the sets and reps or add more frequency.

This exercise not only strengthens your shoulder muscles but also engages your core and improves stability. It's a great way to challenge yourself and see improvements over time.

Can the Kneeling Shoulder Tap Push-Up Be Modified for Individuals With Limited Upper Body Strength?

Yes, the kneeling shoulder tap push-up can be modified for individuals with limited upper body strength.

There are several modified variations and alternative exercises that you can try. These variations involve reducing the load on your upper body, such as performing the push-up on an incline or using a resistance band for assistance.

These modifications can help you build strength gradually and work towards performing the full exercise.

Conclusion

The kneeling shoulder tap push-up is a challenging exercise that offers numerous benefits for both beginners and experienced individuals. By incorporating this exercise into your workout routine, you can improve your upper body strength, core stability, and balance.

Remember to maintain proper form and technique to avoid common mistakes. With advanced variations available, you can continue to challenge yourself as you progress.

Start incorporating the kneeling shoulder tap push-up into your workouts for a stronger and more toned physique.

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