Chest Tap Push-up
The Chest Tap Push-up is an advanced variation of the traditional push-up that targets the upper body muscles, particularly the chest, shoulders, and triceps. This challenging exercise not only helps to build strength but also enhances overall stability and coordination. To perform the Chest Tap Push-up, you begin in a high plank position with your hands slightly wider than shoulder-width apart. Slowly lower your chest towards the ground by bending your elbows, maintaining a straight line from your head to your heels. As you push back up, forcefully tap your chest with one hand while the other hand supports your body weight. Alternate the hand tapping with each repetition to engage both sides of the chest evenly. This exercise offers a myriad of benefits. The Chest Tap Push-up effectively strengthens the pectoral muscles, which are responsible for various pushing movements. Additionally, it targets the deltoids, enhancing shoulder stability and definition. The triceps, located on the back of the upper arms, also get a great workout during this exercise, helping to sculpt and tone the arms. Incorporating the Chest Tap Push-up into your workout routine can be a challenging yet rewarding way to take your upper body strength to the next level. However, proper form and technique are crucial to prevent injuries. It is recommended to perform this exercise after mastering the basic push-up and having a solid core foundation. Remember to warm up adequately and listen to your body's limitations to avoid overexertion. Ready to level up your chest training? Give the Chest Tap Push-up a try!
Instructions
- Start in a traditional push-up position with your hands slightly wider than shoulder-width apart, wrists aligned with your shoulders.
- Lower your chest down towards the floor, keeping your back and core engaged.
- As you push back up, tap your right hand to your left shoulder and then your left hand to your right shoulder.
- Continue alternating the hand taps with each rep.
- Keep your body in a straight line throughout the exercise, avoid sagging or lifting your hips.
- Perform the desired number of repetitions.
Tips & Tricks
- Maintain proper form by keeping your body in a straight line from head to toe.
- Engage your core muscles throughout the exercise to improve stability and strength.
- Breathe out as you push yourself up and breathe in as you lower yourself down to enhance breathing efficiency.
- Start with a comfortable number of repetitions and gradually increase the intensity and volume over time.
- Distribute your weight evenly between your hands and maintain stability to avoid excessive strain on your wrists.
- Focusing on a slow and controlled movement will maximize muscle engagement and reduce the risk of injury.
- Ensure your hands are positioned slightly wider than shoulder-width apart for optimal chest activation.
- Incorporate variations of the chest tap push-up, such as incline or decline variations, to target different muscle groups and add variety to your routine.
- Fuel your body with proper nutrition, including a balance of carbohydrates, protein, and healthy fats, to support muscle growth and recovery.
- Prioritize rest and recovery days to allow your muscles to repair and strengthen.
