Shoulder Tap Push-up – Video Exercise Guide & Tips

Shoulder Tap Push-up - Video Exercise Guide & Tips

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

Watch This Exercise Video

The shoulder tap push-up is a challenging exercise that targets your core, shoulders, and arms.

In this video exercise guide, we'll show you the proper technique, benefits, common mistakes to avoid, and modifications for different fitness levels.

Plus, we'll share tips for increasing intensity and progression.

Get ready to strengthen and tone your upper body with this effective exercise.

Let's dive in!

Key Takeaways

  • Proper technique and form are crucial for shoulder tap push-ups, including maintaining a straight line from head to heels and engaging the core and glutes for stability.
  • Common mistakes to avoid include letting the hips sag or rise too high, rushing through the exercise, and not maintaining proper form and control.
  • There are various variations of shoulder tap push-ups that can increase the difficulty and target different muscle groups, such as elevating the feet, adding a push-up between each shoulder tap, or using a stability ball.
  • Shoulder tap push-ups offer benefits such as engaging core muscles, targeting the chest, shoulders, triceps, deltoids, and upper back, improving balance and coordination, and being a time-efficient exercise that works multiple muscle groups simultaneously.

Proper Technique for Shoulder Tap Push-up

To perform the Shoulder Tap Push-up correctly, follow these steps:

  1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
  2. Your body should form a straight line from your head to your heels.
  3. Engage your core and glutes to maintain stability throughout the exercise.
  4. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
  5. As you push back up, tap your left shoulder with your right hand, then tap your right shoulder with your left hand.
  6. This counts as one rep.

Now, let's talk about some common errors to avoid when performing the Shoulder Tap Push-up:

  1. One mistake is letting your hips sag or rise too high, which can put unnecessary strain on your lower back.
  2. Make sure to keep your core engaged and your body in a straight line throughout the movement.
  3. Another error is rushing through the exercise. Take your time and focus on proper form and control.

There are also variations of the Shoulder Tap Push-up that you can try:

  1. Elevate your feet on a bench or step to increase the difficulty. This places more emphasis on your shoulders, chest, and triceps.
  2. You can also add a push-up between each shoulder tap for an extra challenge.

Benefits of Shoulder Tap Push-up

Experience the numerous benefits of the Shoulder Tap Push-up. This exercise not only strengthens your upper body but also targets your core muscles, making it a highly effective and efficient workout.

Here are some of the benefits you can expect from incorporating the Shoulder Tap Push-up into your fitness routine:

  • Core Strength: The Shoulder Tap Push-up engages your core muscles throughout the movement, especially when you lift one hand off the floor to tap your opposite shoulder. This helps to improve core stability and strengthen your abdominal muscles.
  • Upper Body Strength: The traditional push-up already targets your chest, shoulders, and triceps, but with the added shoulder tap, you're also engaging your deltoids and upper back muscles. This leads to increased upper body strength and muscle definition.
  • Balance and Coordination: Performing the Shoulder Tap Push-up requires balance and coordination as you shift your weight from one hand to the other while maintaining proper form. This exercise helps to improve your body awareness and overall coordination.
  • Variation Options: The Shoulder Tap Push-up offers various variations to challenge yourself further. You can try elevating your feet on a bench or using a stability ball for an extra stability challenge, or even add a clap at the top for explosive power.
  • Time Efficient: The Shoulder Tap Push-up combines the benefits of a push-up and a plank in a single exercise. This means you can save time by working multiple muscle groups simultaneously, making it a great option for those with a busy schedule.

Incorporating the Shoulder Tap Push-up into your workout routine can help you build core strength, increase upper body strength, improve balance and coordination, and provide you with various options for progression. Start reaping these benefits today!

Common Mistakes to Avoid

To avoid common mistakes while performing the Shoulder Tap Push-up, you should be aware of certain key factors that can hinder your form and effectiveness. One common mistake is letting your hips sag or lift too high during the exercise. This not only compromises your form but also puts unnecessary strain on your lower back. To maintain proper form, engage your core muscles and keep your body in a straight line from your head to your heels.

Another mistake to avoid is rushing through the exercise without proper control. It's important to perform each rep with control and focus, ensuring that you tap your opposite shoulder while maintaining stability. Avoiding these common mistakes won't only help you maximize the effectiveness of the Shoulder Tap Push-up but also reduce the risk of injury.

Additionally, be mindful of your hand placement. Placing your hands too far apart or too close together can lead to discomfort or strain in your shoulders and wrists. Find a comfortable hand position that allows you to maintain stability and control throughout the exercise.

Lastly, don't forget to breathe properly. Holding your breath during the movement can lead to increased tension and decreased performance. Remember to inhale during the downward phase of the push-up and exhale as you tap your opposite shoulder.

Modifications for Different Fitness Levels

To modify the Shoulder Tap Push-up for different fitness levels, you can adjust the difficulty by changing the positioning of your hands and feet. Here are some modifications and exercise variations you can try:

  • Beginner Level: Start with an incline push-up by placing your hands on an elevated surface like a bench or step. This reduces the amount of body weight you have to lift.
  • Intermediate Level: Perform the push-up on the floor with your knees on the ground. This decreases the load on your upper body and allows you to focus on proper form.
  • Advanced Level: Challenge yourself by elevating your feet on a stable surface like a step or a box. This increases the demand on your upper body and core muscles.
  • Progression Level 1: Once you've mastered the regular Shoulder Tap Push-up, try adding a clap at the top of the movement. This explosive variation increases power and upper body strength.
  • Progression Level 2: For an even greater challenge, perform the push-up on one hand while tapping the opposite shoulder. This requires greater stability and balance.

Tips for Increasing Intensity and Progression

To increase the intensity and progression of your Shoulder Tap Push-up, focus on incorporating advanced modifications and variations. By incorporating these progression techniques and advanced variations, you can challenge your muscles and continue to make progress in your fitness journey.

One way to increase the intensity of your Shoulder Tap Push-up is to elevate your feet. This variation shifts more of your body weight onto your upper body, making it more challenging. You can start by placing your feet on an elevated surface, such as a step or a sturdy bench. As you become stronger, you can gradually increase the height of the surface.

Another progression technique is to add a plyometric element to your Shoulder Tap Push-ups. This involves explosively pushing off the ground and clapping your hands before returning to the starting position. Plyometric exercises are great for building power and explosiveness in your upper body.

Additionally, you can try performing the Shoulder Tap Push-up with one hand raised off the ground. This variation requires increased core stability and upper body strength. Start by lifting one hand off the ground and tapping the opposite shoulder. As you become more comfortable, you can progress to lifting both hands off the ground and tapping the opposite shoulder.

Incorporating these advanced variations and progression techniques into your Shoulder Tap Push-up routine will help you continue to challenge your muscles and make progress towards your fitness goals. Remember to always listen to your body and progress at a pace that feels comfortable for you.

Safety Considerations and Precautions

When performing the Shoulder Tap Push-up, it's important to consider safety precautions to prevent injuries.

One crucial aspect is to focus on injury prevention techniques, such as warming up properly and using appropriate padding or support.

Additionally, it's vital to maintain proper form throughout the exercise to avoid straining or overloading the muscles and joints.

Following these precautions will help ensure a safe and effective workout.

Injury Prevention Techniques

Ensure you perform proper warm-up exercises before attempting the shoulder tap push-up to minimize the risk of injury. Here are some injury prevention techniques and modifications for different fitness levels:

  • Start with a modified version: If you're new to push-ups or have any shoulder or wrist issues, begin with a modified version of the shoulder tap push-up. Instead of being in a plank position, start on your knees and gradually work your way up.
  • Maintain proper form: Keep your core engaged and your body in a straight line from head to toe throughout the exercise. Avoid sagging or arching your back, as this can put unnecessary strain on your lower back.
  • Listen to your body: Pay attention to any pain or discomfort during the exercise. If you feel any sharp or intense pain, stop immediately and consult with a healthcare professional.
  • Progress gradually: As you become stronger and more comfortable with the exercise, you can increase the difficulty by performing more repetitions or adding variations, such as raising one leg or performing the exercise on an unstable surface.
  • Use a spotter: If you're unsure about your form or need extra support, it's a good idea to have a spotter nearby to assist you and provide guidance.

Proper Form Demonstration

For proper execution of the shoulder tap push-up, focus on maintaining a straight line from head to toe. This proper form is crucial to ensure that you engage the correct muscles and minimize the risk of injury.

Start in a high plank position with your hands directly under your shoulders and your feet hip-width apart. As you lower your body towards the ground, keep your core engaged and your elbows close to your sides. Avoid arching or sagging your back.

Once you reach the bottom position, tap your left shoulder with your right hand, and then tap your right shoulder with your left hand. Maintain control and stability throughout the exercise.

Frequently Asked Questions

How Many Shoulder Tap Push-Ups Should I Do in a Workout?

To determine how many shoulder tap push-ups you should do in a workout, it's important to consider your fitness level and goals.

Start by learning how to properly perform shoulder tap push-ups, focusing on maintaining a strong plank position and engaging your core.

Once you have mastered the basic version, you can explore variations of shoulder tap push-ups, such as elevated or single-arm taps.

Gradually increase the number of reps based on your abilities and progress over time.

Can Shoulder Tap Push-Ups Help With Improving Core Strength?

Shoulder tap push-ups are a great exercise for improving core strength. By incorporating them into your HIIT workout, you can reap the benefits of engaging your abs, obliques, and lower back muscles.

These push-ups also target your shoulders, triceps, and chest muscles. If you're looking to target different muscle groups, there are variations of push-ups like wide grip, diamond, and decline push-ups that can help you achieve your fitness goals.

Are Shoulder Tap Push-Ups Suitable for Beginners?

Shoulder tap push-ups can be suitable for beginners, but it's important to start with modifications and focus on proper form. These modifications can include performing the exercise on your knees instead of your toes or using an elevated surface to decrease the difficulty.

When doing shoulder tap push-ups, make sure to maintain a straight line from your head to your heels, engage your core muscles, and avoid letting your hips sag or rise too high.

Can Shoulder Tap Push-Ups Be Done Without the Use of Dumbbells?

Yes, you can definitely do shoulder tap push-ups without the use of dumbbells. Shoulder tap push-ups are a great exercise for targeting the core and upper body strength.

If you don't have dumbbells, you can simply perform the exercise without them. Start in a push-up position, perform a push-up, then lift one hand and tap the opposite shoulder. Repeat on the other side.

This alternative exercise still provides all the benefits of shoulder tap push-ups.

How Often Should I Incorporate Shoulder Tap Push-Ups Into My Fitness Routine?

To maximize the benefits of shoulder tap push-ups, it's important to consider the frequency of incorporating them into your fitness routine. These exercises are highly effective for targeting your core and upper body muscles.

However, due to their intensity, it's recommended to start with 2-3 sessions per week and gradually increase as you build strength and endurance. Consistency is key, but listen to your body and give yourself enough rest in between sessions.


In conclusion, the shoulder tap push-up is a challenging exercise that targets the upper body and core muscles. By incorporating shoulder taps into your push-up routine, you can increase the intensity and engage your stabilizer muscles.

It's important to maintain proper form and avoid common mistakes to prevent injury. Additionally, modifications can be made to cater to different fitness levels.

Remember to always prioritize safety and consult a healthcare professional before starting any new exercise program.

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 *