Reps Only exercise

Push-up Shoulder Tap form, muscles worked, and workout tracking

The push-up shoulder tap pairs a full push-up with an alternating shoulder tap at the top of each rep, combining the pressing work of the chest, triceps, and anterior deltoids with the anti-rotation demand of balancing briefly on one arm. Lifters use it to add core instability work to bodyweight pressing volume, making standard push-ups harder without adding load and reinforcing a rigid trunk under fatigue.

Push-up Shoulder Tap illustration

How to do Push-up Shoulder Tap

  1. 1Set up in a high plank with your hands under your shoulders and your feet slightly wider than hip width, body in a straight line.
  2. 2Inhale as you lower your chest to just above the floor, elbows tracking at about 45 degrees from your torso.
  3. 3Exhale as you press back up to the top with your core braced and hips level.
  4. 4At lockout, lift one hand and tap the opposite shoulder without letting your hips rotate or sway.
  5. 5Replace the hand, perform the next push-up, and tap with the other hand, alternating sides each rep at a controlled tempo.

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Track Push-up Shoulder Tap in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.