Shoulder Tap Push-up
Learn how to do the Shoulder Tap Push-up with proper form and technique. This body weight exercise primarily targets your Pectorals, with secondary emphasis on Triceps, Core.
How to Do the Shoulder Tap Push-up
Follow these steps to perform the Shoulder Tap Push-up with correct form:
- 1Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
- 2Lower your body towards the ground by bending your elbows, keeping them close to your sides.
- 3As you push back up, lift your right hand off the ground and tap your left shoulder.
- 4Return your right hand to the ground and repeat the push-up, this time lifting your left hand and tapping your right shoulder.
- 5Continue alternating shoulder taps with each push-up repetition.
- 6Maintain a stable core and avoid excessive hip rotation throughout the exercise.
- 7Repeat for the desired number of repetitions.
Shoulder Tap Push-up Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- body weight
- Body Part
- chest
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Shoulder Tap Push-up?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Chest Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Shoulder Tap Push-up work?
The Shoulder Tap Push-up primarily targets your Pectorals. Secondary muscles worked include Triceps, Core. This makes it an effective exercise for developing your chest.
Do I need equipment for the Shoulder Tap Push-up?
No. The Shoulder Tap Push-up is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.
How do I perform the Shoulder Tap Push-up with proper form?
Start by Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels. Lower your body towards the ground by bending your elbows, keeping them close to your sides. As you push back up, lift your right hand off the ground and tap your left shoulder. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Shoulder Tap Push-up?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Shoulder Tap Push-up?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Shoulder Tap Push-up best for?
The Shoulder Tap Push-up fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.
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