Kneeling Shoulder Tap Push-Up

Muscles worked

Setup

1. Start on all fours, then walk your hands forward until your body forms a straight line from your head to your knees.
2. Place your hands slightly wider than shoulder-width apart with fingers spread wide.
3. Engage your core and tuck your pelvis to ensure your back is flat and not sagging.
4. Keep your knees on the floor and your feet either flat or crossed behind you.

How to do it

1. Inhale as you lower your chest toward the floor, keeping your elbows tucked at a 45-degree angle relative to your torso.
2. Exhale as you push back up to the starting position, maintaining a rigid core.
3. At the top of the movement, lift your right hand and tap your left shoulder while keeping your hips perfectly still.
4. Return your right hand to the floor, perform another push-up, and then tap your right shoulder with your left hand.

Form checklist

• Maintain a straight line from your head to your knees throughout the entire set.
• Minimize hip swaying or rotation during the shoulder tap phase.
• Keep your neck neutral by looking at a spot on the floor about 6 inches in front of your hands.
• Ensure your elbows do not flare out 90 degrees to the sides.

Pro tips

• Imagine a glass of water resting on your lower back; your goal is to tap your shoulder without spilling a drop.
• Squeeze your glutes throughout the movement to provide extra stability for your spine.
• Pause for one second during the shoulder tap to maximize the anti-rotational demand on your obliques.

Make it harder

• Slow down the tempo to a 3-second descent on the push-up and a 2-second hold on the shoulder tap.
• Transition to a full 'Toes' Shoulder Tap Push-Up to increase the weight load and core demand.

Frequently asked

What muscles does the kneeling shoulder tap push-up work?

The kneeling shoulder tap push-up primarily targets the deltoids, pectorals, and triceps, and also works the serratus anterior as secondary muscles.

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

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

Is the kneeling shoulder tap push-up good for beginners?

Yes. The kneeling shoulder tap push-up is a beginner-friendly movement and a strong foundation to build on.

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