Shoulder Tap Push-up

Shoulder Tap Push-up

The Shoulder Tap Push-up is a challenging compound exercise that targets multiple muscle groups, making it an effective full-body workout. This exercise combines the benefits of push-ups with the added difficulty of maintaining stability and coordination through shoulder taps. It primarily engages the muscles of your chest, shoulders, and triceps, while also activating your core muscles and improving overall balance. To perform a Shoulder Tap Push-up, start in a high plank position with your hands shoulder-width apart and your body forming a straight line from head to heels. Lower your body down towards the floor by bending your elbows until your chest is just above the ground, maintaining a tight core and neutral spine. As you rise back up, keep your body stable and engage your core as you tap your right hand to your left shoulder. Return your hand back to the starting position, then repeat on the other side with your left hand tapping your right shoulder. The Shoulder Tap Push-up not only builds upper body strength and endurance but also enhances shoulder stability, as you constantly switch between supporting yourself with one arm and maintaining balance. This exercise is highly versatile and can be modified to suit different fitness levels by performing it on your knees or against a wall. To increase the intensity, you can add a push-up clap or elevate your feet on an elevated surface. Incorporating Shoulder Tap Push-ups into your workout routine can help you develop functional strength, improve your posture, and boost your overall fitness level. As with any exercise, it's essential to maintain proper form and start with light weights or modified versions until you feel confident and strong enough to progress. Remember to listen to your body and take rest days as needed to allow for muscle recovery and growth.


  • Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
  • Engage your core and keep your hips stable.
  • Lower your body towards the floor by bending your elbows, while maintaining a strong plank position.
  • Push through your palms to extend your elbows and return to the starting position.
  • After completing a push-up, lift your right hand and tap your left shoulder.
  • Lower your right hand back to the floor and repeat the tap with your left hand on your right shoulder.
  • Continue alternating shoulder taps with each rep of the push-up.

Tips & Tricks

  • Maintain proper form throughout the exercise to engage the correct muscles.
  • Engage your core muscles by tucking your navel towards your spine.
  • Keep your body straight and avoid sagging your hips or lifting your butt.
  • Start with a modified version by performing the exercise on your knees if necessary.
  • Focus on stability by tapping your opposite shoulder while in the plank position.
  • Increase the difficulty by performing the exercise on an unstable surface, such as a balance pad or bosu ball.
  • Ensure you have a strong upper body foundation before attempting this exercise.
  • Avoid excessive neck bending or looking straight down during the exercise.
  • Listen to your body and stop if you experience any pain or discomfort.
  • To improve overall strength, incorporate variations of the push-up into your workout routine.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine