Shoulder Tap Push Ups
Shoulder Tap Push Ups is a bodyweight strength exercise targeting the pectorals. Combining a full push-up with an alternating shoulder tap adds core anti-rotation demand to the traditional push-up, building both upper body strength and stability.
How to do it
- Begin in a push-up position with arms extended and feet hip-width apart.
- Perform a full push-up, lowering your chest to the floor and pressing back up.
- At the top of the push-up, lift one hand and tap the opposite shoulder.
- Return the hand to the floor and perform the next push-up.
- Alternate the shoulder tap after each push-up.
Form cues
- Keep your body in a straight line from head to heels.
- Brace your core tightly before lifting a hand.
- Lower your chest until elbows reach a 45-degree angle.
- Tap your opposite shoulder without letting your hips twist.
Breathing: Inhale as you lower your chest toward the floor, exhale as you press back up and complete the shoulder tap.
Common mistakes
- Rotating your hips too much during the tap, which reduces core activation and strains the lower back.
- Sagging your lower back during the push-up phase, which can cause discomfort in the spine.
- Rushing the shoulder tap instead of pausing briefly in a stable plank position.
Muscles worked
Primary: pectorals. Secondary: triceps, shoulders, waist.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 60 s
Lose weight
3 sets × 6–10 reps, rest 45–60 s
Build muscle
3–4 sets × 6–10 reps, rest 90 s
Easier, harder & alternatives
Take care if…
- If you feel sharp wrist or shoulder discomfort, ease off or choose a gentler option like standard push-ups.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
What if I cannot keep my hips from swaying during the tap?
Widen your stance with your feet further apart to create a more stable base of support.
Can I do these from my knees if full push-ups are too difficult?
Yes, you can perform the push-up portion from your knees, then briefly lift your knees up to tap your shoulder, or practice shoulder tap planks first.
How many times a week should I do shoulder tap push-ups?
Two to three sessions per week with at least one rest day in between is plenty for recovery and strength building.