Instructions:
- 1Start in a high plank position, with shoulders directly above your wrists
- 2Lower your body until your chest nearly touches the floor
- 3Push your body up and tap your left shoulder with your right hand
- 4Lower your body back down and repeat, but this time tap your right shoulder with your left hand
- 5Keep alternating sides for a set number of reps
Tips:
- Ensure your body forms a straight line from your head to your heels
- Keep your core engaged and resist the urge to tilt your hips as you tap
- Breathe out as you push up and breathe in as you lower
- Try not to rush the movement; focus on control and form
Shoulder Tap Push-Up: Strengthening Your Upper Body
The shoulder tap push-up is a dynamic bodyweight exercise that effectively targets multiple muscles in the upper body, specifically the pectoralis major clavicular head and sternal head. This challenging variation of the traditional push-up not only builds strength but also enhances stability and coordination.
Benefits of Shoulder Tap Push-Ups
Engaging in shoulder tap push-ups offers numerous benefits, making them an excellent addition to any fitness routine. Some of the primary advantages include:
- Improved Core Stability: The exercise requires you to maintain a stable body position while alternating taps, which strengthens your core.
- Muscle Engagement: Beyond just the chest, shoulder tap push-ups engage various muscle groups, including the shoulders, triceps, and core, providing a comprehensive workout.
- Enhanced Coordination: The action of tapping your shoulder while maintaining form helps improve unilateral coordination and balance.
Muscles Worked
When performing shoulder tap push-ups, you primarily work the following muscles:
- Pectoralis Major (Clavicular and Sternal Heads)
- Deltoids
- Triceps
- Core Muscles (including the obliques and rectus abdominis)
How to Perform Shoulder Tap Push-Ups
To effectively execute shoulder tap push-ups, follow these instructions:
- Start in a standard push-up position, with your hands slightly wider than shoulder-width apart.
- Engage your core, maintain a straight line from your head to your heels, and lower your body toward the ground as you would in a regular push-up.
- As you push back up, lift your right hand and tap your left shoulder, returning it to the starting position.
- Repeat with your left hand tapping the right shoulder.
Tips for Success
To maximize the effectiveness of shoulder tap push-ups, consider the following tips:
- Maintain a strong core throughout the movement to prevent your hips from sagging or rising.
- Start slowly to focus on form before increasing your speed.
- If standard push-ups are too challenging, modify the exercise by performing it on your knees.
Try incorporating shoulder tap push-ups into your workout routine today and experience the benefits for your upper body strength, stability, and coordination! Whether you refer to them as shoulder touch push-ups or shoulder taps push-up position, this exercise is sure to enhance your fitness journey.