How To Do Shoulder Tap Push Ups
Shoulder Tap Push Ups are a variation of the traditional push-up that incorporates core stability and shoulder strength. This exercise requires you to perform a push-up while tapping your shoulder with the opposite hand, which challenges your balance and engages your core muscles.
Step-by-Step Guide to Properly Execute Shoulder Tap Push Ups
Starting Position
Begin in a high plank position with your hands placed slightly wider than shoulder-width apart. Your body should form a straight line from your head to your heels. Engage your core and keep your feet together or slightly apart for better stability.
Lowering Phase
Bend your elbows to lower your body towards the ground while keeping your elbows close to your body. Maintain a straight line from your head to your heels throughout the movement. Aim to lower your chest just above the ground.
Pushing Up
Push through your palms to raise your body back to the starting position. Ensure your core remains tight to prevent your hips from sagging or rising too high.
Shoulder Tap
Once you are back in the plank position, lift your right hand off the ground and tap your left shoulder. Return your right hand to the ground and repeat the shoulder tap with your left hand tapping your right shoulder. Keep your hips stable and avoid rotating your torso.
Repetition
Continue alternating shoulder taps after each push-up. Focus on maintaining a steady rhythm and proper form throughout the exercise.
Shoulder Tap Push Ups Workout Plan for All Levels
- Beginner: 3 sets of 5-8 reps, 60 seconds rest, 2-3 times per week.
- Intermediate: 4 sets of 10-12 reps, 45 seconds rest, 3-4 times per week.
- Advanced: 5 sets of 15-20 reps, 30 seconds rest, 4-5 times per week.
What Are The Benefits Of Shoulder Tap Push Ups
- Improves upper body strength
- Engages core muscles for stability
- Enhances shoulder stability and mobility
- Builds endurance for push-up variations
- Develops coordination and balance
Common Mistakes to Avoid
- Letting hips sag: Keep your body in a straight line.
- Rushing through the movement: Focus on control and form.
- Not engaging the core: Keep your core tight throughout.
- Tapping too low: Ensure your hand reaches your shoulder.
Similar Exercises To Try For Your Workout.
FAQ About Shoulder Tap Push Ups
To do shoulder tap push-ups, start in a push-up position with your hands under your shoulders and your body straight. Lower your body down like a regular push-up. As you push back up, lift one hand off the ground and tap the opposite shoulder. Return your hand to the ground and repeat with the other hand. Keep your hips steady and avoid twisting your body. Focus on control and balance.
Shoulder tap push-ups are great for building strength and stability. They work your chest, arms, and core. By lifting one hand to tap your shoulder, you engage your core muscles, which helps improve balance. This exercise also enhances coordination and can help prevent injuries by strengthening the shoulder area. Overall, it's a simple way to boost your upper body strength while also challenging your core.
When doing shoulder tap push-ups, avoid these mistakes: 1. Letting your hips sag or rise too high. Keep your body straight.2. Not engaging your core. Tighten your stomach to stay stable.3. Tapping too quickly. Move slowly to maintain balance.4. Flaring your elbows out. Keep them close to your body.5. Skipping warm-ups. Always warm up to prevent injury.
To modify shoulder tap push-ups for beginners, start on your knees instead of your toes. Place your hands shoulder-width apart on the ground. Lower your chest towards the floor, keeping your body straight. When you push back up, lift one hand to tap the opposite shoulder. Alternate sides. This reduces the load and helps build strength while maintaining balance.
