Instructions:
- 1Start in a high plank position with your feet on an elevated surface.
- 2Lower your body, bending your elbows to achieve a decline push-up.
- 3At the top of the push-up, touch your opposite shoulder with your hand.
- 4Repeat the decline push-up and touch the other shoulder.
- 5Alternate between shoulders for each repetition.
Tips:
- Keep your body straight throughout the exercise to engage your core.
- Remember to breathe - inhale on the descent and exhale on the push-up.
- Avoid locking your elbows at the top of the push-up.
- Ensure to keep your hips steady during the shoulder taps.
Decline Shoulder Tap: Strengthening Your Upper Body
The decline shoulder tap is an effective bodyweight exercise that primarily targets the obliques and both heads of the pectoralis major, specifically the clavicular and sternal heads. This exercise not only enhances upper body strength but also improves core stability, making it an excellent addition to any fitness routine.
How to Perform the Decline Shoulder Tap
To perform a decline shoulder tap:
- Start in a decline plank position, with your feet elevated on a surface such as a bench or step.
- Engage your core to maintain a straight line from your head to your heels.
- Lift one hand and tap the opposite shoulder, then return it to the ground.
- Repeat on the other side. Aim for controlled movements to maximize effectiveness.
Muscles Worked
The decline shoulder tap engages various muscles, including:
- Obliques: Essential for rotational stability and lateral flexion.
- Pectoralis Major (Clavicular Head and Sternal Head): Critical for shoulder stability and upper body strength.
Tips for Success
- Focus on Form: Quality over quantity is crucial. Maintain a strong plank position without sagging your hips.
- Engage Your Core: A tight core will help stabilize your body and prevent excessive movement.
- Modify as Needed: If the decline position is too challenging, consider starting with standard shoulder taps on the floor.
Alternative Exercises
If you're interested in pairings, you might explore related movements such as decline plank shoulder taps or compare the benefits of decline press vs dips for upper chest development.
In conclusion, incorporating decline shoulder taps into your workout routine can help build strength in your chest and core while enhancing overall athletic performance. Whether you're a beginner or more advanced in your fitness journey, this exercise is versatile and accessible with minimal equipment.