Chest Tap Push-Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Chest Tap Push-Up is a dynamic bodyweight exercise primarily targeting the chest, with secondary activation of the shoulders. To perform the exercise, begin in a high plank position with your hands shoulder-width apart and your body in a straight line. Lower your body by bending your elbows, keeping them close to your sides, and then push back up. At the top of the push-up, lift one hand off the ground and tap your chest with the opposite hand before returning it to the floor and repeating on the other side. This movement enhances chest strength while engaging the shoulders and core for stability, making it an effective variation of the standard push-up. Aim for 3 sets of 10-12 reps for maximum benefit.
How to Perform
Begin in a high plank position, ensuring your hands are placed directly under your shoulders and your body forms a straight line from head to heels.
Lower your body towards the floor by bending your elbows, making sure they stay close to your torso.
As you push back up, when reaching the top of the movement, lift one hand off the floor and tap your chest with the opposite hand.
Bring the hand back down to the floor and repeat the same action with the other hand, tapping your chest again at the top of the push-up.
Continue alternating the chest taps after each push-up repetition to maintain an even engagement on both sides of your body.
Aim to complete 3 sets of 10-12 reps for an effective workout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight throughout the movement to avoid lower back sagging.
Maintain a straight body line from head to heels, engaging your glutes and legs.
Focus on pushing through your palms to activate the chest and shoulders effectively.
Perform the chest tap with control to avoid unnecessary momentum that could reduce effectiveness.
Make sure to alternate tapping your chest with both hands for balanced muscle engagement.
Keep your elbows at a 45-degree angle to avoid unnecessary strain on the shoulders.
Avoid letting your body drop too low during the push-up, as this can cause strain on the shoulders.
If you struggle with the chest tap, start by performing regular push-ups to build strength first.
Breathe steadily throughout the exercise—inhale as you lower your body and exhale as you push up.
Ensure your hands are positioned properly under your shoulders to maintain stability and alignment.
How Not to Perform
Do not let your hips sag or lift – Avoid letting your hips dip down or rise too high, as this can strain your lower back and reduce the effectiveness of the exercise on your chest and shoulders.
Do not flare your elbows out – Keeping your elbows too wide can put unnecessary stress on the shoulders and decrease activation of the chest. Keep them at a 45-degree angle.
Avoid using momentum – Do not swing your body or use excessive momentum to complete the push-up. Focus on controlled movements to maximize muscle activation and prevent injury.
Don’t neglect your core – Failing to engage your core during the push-up can lead to instability and strain on the lower back. Keep your abs tight and body straight.
Do not rush the chest tap – Tapping your chest too quickly can reduce the quality of the exercise and cause unnecessary movement, leading to a loss of control.
Do not place your hands too far apart – Keep your hands shoulder-width apart to maintain proper form and ensure you’re engaging the chest and shoulders correctly.
Don’t forget to breathe – Holding your breath during the push-up can increase tension and decrease your overall performance. Focus on steady, controlled breathing.
Do not allow your chest to drop too low – Dropping your chest too close to the ground can stress the shoulders and decrease the effectiveness of the exercise. Lower only until your elbows are at a 90-degree angle.
Avoid sloppy hand placement during the tap – When lifting one hand to tap your chest, avoid moving too far out of position. Keep the rest of your body stable and centered.
Don’t skip form checks – Always double-check your posture, especially your hand and body alignment, to ensure the focus is on the chest and shoulders, not on compensating with other muscles.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
