Shoulder 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 wider than a standard push-up (about hip-to-shoulder width) to create a stable base.
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 from your torso.
2. Exhale as you push back up to the starting position with control.
3. At the top of the movement, lift one hand to tap the opposite shoulder while keeping your hips perfectly level and square to the floor.
4. Return your hand to the floor and repeat the push-up, alternating the tapping hand on the next repetition.

Form checklist

• Minimize hip rocking 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 lower back doesn't sag; maintain a strong, braced core throughout.
• Distribute weight evenly through your toes and the stabilizing hand during the tap.

Pro tips

• Imagine a glass of water resting on your lower back; your goal is to perform the tap without spilling a drop.
• Slow down the shoulder tap to a 2-second count to maximize the time under tension for your obliques and the stabilizing shoulder.
• Press the floor away aggressively during the tap to engage the serratus anterior and improve shoulder stability.

Make it harder

• Narrow your foot stance to decrease your base of support, forcing the core to work harder to prevent rotation.
• Perform the shoulder tap while holding the bottom of the push-up (hovering an inch off the floor) for an extreme stability challenge.

Frequently asked

What muscles does the shoulder tap push-up work?

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

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

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

Is the shoulder tap push-up good for beginners?

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

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