Kneeling Shoulder Tap Push-up (female)

Kneeling Shoulder Tap Push-up demonstration gif

Instructions:

  • 1Begin in a kneeling position on the mat with your hands shoulder-width apart
  • 2Lower your body by bending your elbows, keeping your body straight
  • 3Press your palms firmly into the ground, pushing your body back up
  • 4Touch your left shoulder with your right hand, then return hand to the ground
  • 5Touch your right shoulder with your left hand, then return hand to the ground

Tips:

  • Focus on keeping your hips as still as possible
  • Avoid locking your elbows during the push-up movement
  • Squeeze your core to maintain balance
  • Remember to breathe - exhale as you push up, inhale as you lower yourself

Kneeling Shoulder Tap Push-up

The kneeling shoulder tap push-up is an effective bodyweight exercise that targets the pectoralis major, specifically the clavicular and sternal heads. This variation of the traditional push-up combines strength training with stability challenges, making it an excellent choice for those looking to enhance their upper body strength while engaging their core.

Muscles Worked

When performing kneeling shoulder tap push-ups, you primarily target the chest muscles, including the pectoralis major, while also engaging your core and shoulder muscles. This exercise not only builds strength but also promotes balance and coordination, as you have to stabilize your body during the tapping motion.

Benefits of Kneeling Shoulder Tap Push-ups

  • Improved Upper Body Strength: This exercise effectively builds strength in your chest, shoulders, and triceps.
  • Enhanced Core Stability: The shoulder tap component demands engagement of the core muscles, improving overall stability.
  • Lower Impact: Performing this exercise on your knees reduces the strain on your lower back and shoulders compared to traditional push-ups.
  • Adaptable for All Levels: Whether you're just starting out or looking to refine your technique, this exercise can be adjusted to suit your fitness level.

Tips for Performing Kneeling Shoulder Tap Push-ups

To maximize the effectiveness of the kneeling shoulder tap push-up and ensure proper form, consider the following tips:

  • Begin in a kneeling position with your hands placed shoulder-width apart on the floor.
  • Keep your back straight and engage your core as you lower your body toward the ground.
  • As you push back up, carefully lift one hand to tap the opposite shoulder, maintaining balance throughout.
  • Alternate shoulder taps on each side, focusing on controlled movements to avoid rocking your hips.
  • Start with a few repetitions and gradually increase as you build strength and stability.

This versatile exercise is not only beneficial for building upper body strength but also for enhancing overall functionality in daily movements. Incorporating the kneeling shoulder tap push-up into your fitness routine can lead to significant improvements in both strength and stability.

Kneeling Shoulder Tap Push-up Muscles Worked

Arms

Back

Core

Legs