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

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

Are you ready to take your push-up game to the next level?

Watch This Exercise Video

In this video exercise guide, we'll show you how to master the shoulder tap push-up. This challenging variation targets your core, shoulders, and chest, giving you a full-body workout.

Whether you're a beginner or an experienced fitness enthusiast, we've got modifications and advanced variations to suit your level.

Get ready to build strength and improve your stability with this effective exercise.

Let's dive in!

Key Takeaways

  • Shoulder tap push-ups engage the chest, shoulders, and triceps, increasing upper body strength.
  • They also target the core muscles, improving stability and coordination.
  • Proper form and technique, such as maintaining a straight body position and avoiding arching the back, are crucial for this exercise.
  • Modifications and advanced variations exist to accommodate different fitness levels and goals.

Proper Form and Technique

To perform the Shoulder Tap Push-up correctly, make sure that you maintain a straight body position throughout the exercise. This exercise is great for targeting your core, chest, and shoulders.

To begin, start in a high plank position with your hands shoulder-width apart and your feet hip-width apart. Keep your hands directly under your shoulders and engage your core. Lower yourself down by bending your elbows, making sure to keep your body in a straight line. Avoid sagging your hips or arching your back.

As you push back up, tap your left shoulder with your right hand, then tap your right shoulder with your left hand. Continue alternating taps with each rep.

Common mistakes to avoid when performing the Shoulder Tap Push-up include allowing your hips to sag, not maintaining a straight line from your head to your heels, and rushing through the exercise without proper form. These mistakes can lead to common injuries such as lower back strain, shoulder impingement, and wrist pain. Focus on maintaining proper form throughout the exercise to minimize the risk of injury.

Now that you understand the proper form and technique for the Shoulder Tap Push-up, let's explore the benefits of this exercise.

Benefits of Shoulder Tap Push-ups

To fully understand the benefits of Shoulder Tap Push-ups, it's important to incorporate this exercise into your fitness routine.

Shoulder Tap Push-ups are a challenging variation of the traditional push-up that offer numerous advantages. One of the primary benefits is increased upper body strength. By engaging your chest, shoulders, and triceps, Shoulder Tap Push-ups help to develop and tone these muscles.

The exercise also targets the core muscles, leading to improved core stability. As you perform the push-up and lift one hand to tap the opposite shoulder, your core muscles are activated to maintain balance and control. This not only strengthens your core but also enhances your overall stability and postural alignment.

Additionally, Shoulder Tap Push-ups can help to improve your coordination and body control, as you must maintain proper form and balance throughout the exercise.

Modifications for Beginners

If you're new to Shoulder Tap Push-ups, there are several modifications you can incorporate to gradually build strength and improve your technique. For beginners, it's important to start with the basics and focus on proper form. One modification you can try is performing the push-up from your knees instead of your toes. This reduces the amount of weight you have to lift, making it easier for beginners to perform the exercise. Another modification is to perform the push-up with your hands elevated on a step or bench. This decreases the range of motion and reduces the difficulty of the exercise.

When starting out, it's common for beginners to make a few mistakes. One common mistake is arching the back or sagging the hips, which puts unnecessary strain on the lower back. To avoid this, engage your core and maintain a straight line from head to toe throughout the movement. Another mistake is flaring the elbows out to the sides, which can strain the shoulder joints. Instead, keep your elbows tucked in close to your body as you lower yourself down.

Advanced Variations for Experienced Fitness Enthusiasts

For experienced fitness enthusiasts, try incorporating advanced variations of the Shoulder Tap Push-up to challenge your strength and take your workout to the next level. These advanced modifications will push your muscles even further and help you achieve greater gains in strength and stability.

One advanced variation is the Single Leg Shoulder Tap Push-up. Start in a plank position, but lift one leg off the ground. Perform a push-up while maintaining balance and control. As you come up, tap the opposite shoulder with your hand. This variation requires increased core stability and upper body strength.

Another challenging modification is the Plyometric Shoulder Tap Push-up. Begin in a plank position and, as you lower yourself into the push-up, explosively push off the ground with enough force to allow your hands to leave the floor. While in the air, tap your shoulders with your hands before landing softly back into the plank position. This plyometric variation adds an explosive element to the exercise, increasing power and overall athleticism.

When attempting these advanced variations, be mindful of common mistakes. Avoid sagging of the hips or arching of the lower back, as this can put strain on the spine. Maintain proper form throughout the movement, engaging your core and keeping your body in a straight line.

Incorporating these advanced modifications into your workout routine will challenge your body in new ways, helping you to continue progressing and reaching your fitness goals. Remember to always listen to your body and modify or regress the exercises as needed.

Tips for Maximizing Your Shoulder Tap Push-Up Workout

To maximize your Shoulder Tap Push-Up workout, focus on maintaining proper form and engaging your core throughout the movement. Here are some tips to help you get the most out of your workout:

  1. Maintain proper form: Keep your body in a straight line from head to toe. Avoid sagging your hips or raising your butt too high. This will help you engage your core and target the muscles more effectively.
  2. Engage your core: Throughout the entire exercise, focus on keeping your core muscles tight. This won't only help you maintain proper form but also increase the intensity of the workout.
  3. Avoid common mistakes: One common mistake is rushing through the exercise. Take your time and perform each repetition with control. Another mistake is neglecting to tap your opposite shoulder during the push-up. Make sure to alternate sides and tap your shoulder with each rep.

For optimal results, it's recommended to perform 3 sets of 10-12 repetitions. However, you can adjust the sets and repetitions based on your fitness level and goals. Remember to listen to your body and gradually increase the intensity as you get stronger.

Frequently Asked Questions

How Many Calories Can You Burn Doing Shoulder Tap Push-Ups?

You can burn a significant amount of calories by performing shoulder tap push-ups. Not only do these exercises engage multiple muscle groups, but they also require a high level of core stability and balance.

By incorporating shoulder tap push-ups into your workout routine, you can increase your heart rate and energy expenditure, resulting in calorie burn.

Additionally, these exercises can help improve upper body strength, shoulder stability, and overall core strength.

Can Shoulder Tap Push-Ups Help Improve Posture?

Shoulder tap push-ups are an effective exercise for improving posture. By incorporating variations of shoulder tap push-ups into your workout routine, you can target and strengthen the muscles responsible for maintaining proper posture.

The benefits of shoulder tap push-ups extend beyond just posture improvement. They also help to enhance core stability, increase upper body strength, and improve overall balance.

Make sure to perform the exercise with proper form and gradually increase the intensity for optimal results.

Are Shoulder Tap Push-Ups Suitable for Individuals With Shoulder Injuries?

Shoulder tap push-ups can be challenging for individuals with shoulder injuries. If you have a shoulder injury, it's important to modify this exercise to avoid further strain or discomfort.

Instead of shoulder tap push-ups, you can try alternative exercises that are gentler on the shoulders, such as modified push-ups on your knees or using a stability ball for support.

Always listen to your body and consult with a healthcare professional before attempting any new exercises.

How Often Should Shoulder Tap Push-Ups Be Incorporated Into a Workout Routine?

To effectively incorporate shoulder tap push-ups into your workout routine, it's recommended to perform them at least 2-3 times per week.

These push-ups are a great way to target your core, shoulders, and upper body muscles.

Start with the basic variation and gradually progress to more challenging variations, such as elevating your feet or performing them on a stability ball.

Remember to maintain proper form and engage your core throughout the exercise for maximum benefits.

Can Shoulder Tap Push-Ups Help With Core Strength and Stability?

Shoulder tap push-ups are a great exercise for improving balance and targeting your obliques. By incorporating this exercise into your workout routine, you can enhance your core strength and stability.

This exercise requires you to maintain a plank position while alternating tapping your shoulders. This movement engages your core muscles and helps to strengthen and stabilize your midsection.

Adding shoulder tap push-ups to your routine can be a beneficial way to improve your overall core strength and stability.


In conclusion, the shoulder tap push-up is a challenging yet rewarding exercise that targets multiple muscle groups, including the chest, shoulders, and core.

By maintaining proper form and technique, you can maximize the benefits of this exercise, such as improved upper body strength and stability.

Beginners can modify this exercise by starting on their knees, while advanced fitness enthusiasts can try variations like adding a clap or elevating their feet.

Remember to always listen to your body and progress at your own pace for optimal results.

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.

Leave a Reply

Your email address will not be published. Required fields are marked *