Chest Tap Push-Up

Muscles worked

Setup

1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
2. Position your feet slightly wider than a standard push-up to create a stable base for the alternating taps.
3. Engage your core and squeeze your glutes to create a straight line from your head to your heels.

How to do it

1. Inhale as you lower your chest toward the floor, keeping your elbows tucked at a 45-degree angle to your torso.
2. Exhale and push back up explosively to the starting position.
3. At the top of the movement, lift one hand and quickly tap the opposite side of your chest while keeping your hips perfectly level.
4. Return your hand to the floor and immediately begin the next rep, alternating the tapping hand each time.

Form checklist

• Keep your hips square to the floor; do not let them rotate or tilt during the tap.
• Maintain a neutral spine and avoid letting your lower back sag or your hips hike up.
• Ensure your chest reaches the same depth on every repetition.
• Keep your neck neutral by looking at a spot on the floor about 6 inches in front of your hands.

Pro tips

• Focus on 'pushing the floor away' with your stabilizing arm during the tap to maximize serratus anterior and core engagement.
• Minimize the shift in body weight by bracing your core as if you are about to be punched in the stomach before you lift your hand.

Make it harder

• Narrow your foot stance to decrease your base of support and increase the core stability requirement.
• Add a 3-second eccentric (lowering) phase to increase time under tension before the explosive push and tap.

Frequently asked

What muscles does the chest tap push-up work?

The chest tap push-up primarily targets the pectorals, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the chest tap push-up?

The chest tap push-up requires no equipment — just your body weight.

Is the chest tap push-up good for beginners?

The chest tap push-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Air Punches MarchBeginner · calves, pectorals, and quadriceps
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Archer Push-UpAdvanced · pectorals
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps