Shoulder Tap Push Up 101 Video Tutorial
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Overview
The Shoulder Tap Push-Up is an effective bodyweight exercise that primarily targets the chest while also engaging the abs, shoulders, and triceps as secondary muscle groups. This exercise combines the traditional push-up with an added balance challenge, as participants alternate tapping their shoulders with one hand while maintaining a plank position. This movement not only strengthens the upper body but also enhances core stability and coordination. The Shoulder Tap Push-Up can be performed anywhere, making it a versatile addition to any fitness routine.
How to Perform
Begin by positioning yourself on all fours on the floor, ensuring your hands are aligned beneath your shoulders, your knees are directly under your hips, and your toes are tucked in.
Gradually extend one leg back, followed by the other, transitioning into a push-up position. Your legs should be straight and positioned slightly wider than shoulder-width apart. Keep your elbows fully extended and maintain a neutral head position by gazing at the floor.
Engage your core and slowly lower your body towards the ground. As you descend, focus on retracting your shoulder blades and slightly bending your elbows.
Lower yourself until your upper arms reach a parallel position with the ground or until your chest gently touches the floor.
Press through your palms to return to the starting position by straightening your elbows and activating your chest muscles.
Once in the starting position, lift one hand and reach across to touch the opposite shoulder, ensuring your hips remain stable throughout the movement.
Lower your hand back to the ground and switch to the other side, tapping the opposite shoulder.
Continue alternating shoulder taps for the desired number of repetitions, focusing on maintaining a steady core and controlled movements to maximize the effectiveness of the exercise.
Tips
In the bottom position of the exercise, ensure your arms form a straight line, resembling an arrow rather than spreading out like a "T."
Maintain a strong, straight spine throughout the movement; visualize the push-up as a dynamic plank.
Before you lower yourself, engage your glutes and tighten your abdominal muscles to keep your ribcage stable and neutral.
Keep your chin tucked in and avoid looking forward during the exercise.
Imagine you are attempting to press your thumbs together as you perform the push-up, which will enhance the engagement of your chest muscles.
Make sure your head doesn’t protrude forward; aim for your chest and nose to touch the ground simultaneously.
Focus on pushing yourself away from the floor with maximum effort during each repetition.
At the top of the movement, fully extend your arms and actively push through the ground, allowing your shoulder blades to move freely along your ribcage.
Avoid cutting your repetitions short, as completing the full range of motion is crucial for gaining the maximum benefits from this exercise.
How Not to Perform
Avoid Sagging or Arching the Back: Do not allow your hips to drop or your lower back to arch excessively. This can lead to strain on the spine. Keep a straight line from your head to your heels to maintain proper alignment.
Don’t Flare Elbows Outward: Ensure your elbows remain close to your body rather than flaring out to the sides. Flaring can put unnecessary stress on the shoulders and reduce chest activation.
Skip the Half Reps: Avoid cutting the push-up short; instead, ensure you lower your chest all the way down to the ground or until your upper arms are parallel to the floor. This full range of motion is essential for maximizing muscle engagement and strength benefits.
Don’t Rush Through Repetitions: Perform each repetition slowly and with control rather than quickly. Rushing can lead to poor form and reduced effectiveness of the exercise.
Avoid Holding Your Breath: Make sure to breathe steadily throughout the exercise. Holding your breath can increase intra-abdominal pressure and lead to discomfort. Exhale while pushing up and inhale as you lower down.
Neglecting Core Engagement: Don’t forget to engage your core muscles throughout the movement. A loose core can cause instability, which diminishes the effectiveness of the exercise and increases the risk of injury.
Ignore Shoulder Stability: Avoid excessive movement of your shoulders during the exercise. Keep your shoulder blades stable and engaged to prevent them from collapsing or rolling forward.
Avoid Neck Strain: Do not crane your neck forward; keep your head in a neutral position, looking down at the ground. This helps prevent strain on the neck and maintains proper spinal alignment.
Disregard Foot Positioning: Ensure your feet are not too close together, as this can affect balance. Keep your feet slightly wider than hip-width apart to provide better stability.
Skip the Warm-Up: Don’t neglect to warm up your muscles and joints before performing push-ups. A proper warm-up prepares your body and reduces the risk of injury.
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.
