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Kneeling Shoulder Tap Push-up

Kneeling Shoulder Tap Push-up

The Kneeling Shoulder Tap Push-up is a challenging and versatile exercise that targets multiple muscle groups, primarily the chest, triceps, shoulders, and core. This exercise is a modification of the traditional push-up, making it accessible to individuals who may not have the strength to perform a full push-up yet. It is also an excellent choice for those who want to focus on building upper body strength while engaging their core and improving stability. To perform the Kneeling Shoulder Tap Push-up, start by positioning yourself in a kneeling position with your hands placed slightly wider than shoulder-width apart on the floor. Extend your legs backward, so your body forms a straight line from head to knees. Engage your core and glutes to maintain a stable plank position. Lower yourself towards the floor by bending your elbows while keeping your body aligned. As you push back up, lift your right hand and tap your left shoulder. Then, return your right hand to the floor and repeat the movement, this time tapping your right hand to your left shoulder. Continue alternating taps with each rep. The Kneeling Shoulder Tap Push-up is a power-packed exercise that not only helps to develop upper body strength and stability but also enhances shoulder mobility and core control. As you progress and get stronger, you can gradually increase the difficulty by progressing to a standard push-up or even incorporating a balance element, such as lifting one knee off the ground while performing the taps. Remember to listen to your body and start with a variation that is suitable for your fitness level. Always focus on maintaining proper form throughout the movement to maximize the benefits while minimizing the risk of injury. Incorporate this exercise into your routine and watch your upper body strength and stability soar!

Instructions

  • Assume a plank position with your hands shoulder-width apart and your knees on the ground.
  • Lower your body as if you're doing a push-up, keeping your core engaged and your back flat.
  • As you push back up, lift your right hand and tap your left shoulder.
  • Return your right hand to the starting position and repeat the tap with your left hand on your right shoulder.
  • Continue alternating taps with each hand as you perform push-ups for your desired number of reps or duration.
  • Remember to maintain proper form throughout the exercise, keeping your body in a straight line and avoiding any arching or sagging in your back.

Tips & Tricks

  • Focus on form and technique to ensure proper activation of the shoulder and core muscles.
  • Incorporate a controlled tempo by lowering yourself slowly towards the ground and pushing back up with control.
  • Engage your core throughout the movement by keeping your abs tight and pulling your belly button towards your spine.
  • Breathe continuously and exhale as you push yourself up to maximize power and stability.
  • Place your hands slightly wider than shoulder-width apart to target the chest and shoulders more.
  • Keep your body in a straight line from head to heels, avoiding sagging or raising your hips.
  • Start with kneeling push-ups to build strength and gradually progress to full kneeling shoulder tap push-ups.
  • To increase difficulty, try lifting one hand to tap the opposite shoulder while maintaining balance and control.
  • Ensure adequate warm-up before performing the exercise to activate the shoulder and core muscles.
  • Listen to your body and avoid overexertion or pain. Modify the exercise as needed to suit your fitness level.
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