Shoulder Tap Push-Ups are a dynamic variation of the traditional push-up that adds an element of balance and core engagement to the exercise. By incorporating a shoulder tap between push-ups, this move not only targets the chest, shoulders, and triceps but also significantly engages the core, stabilizers, and lower back to maintain balance and control.
How to Perform:
- Starting Position:
- Begin in a high plank position with your hands placed slightly wider than shoulder-width apart and your feet about hip-width apart for added stability. Your body should form a straight line from head to heels, with your core engaged and back flat.
- Performing the Push-Up:
- Lower your body by bending your elbows, keeping them close to your sides or slightly flared out, depending on your comfort. Lower yourself until your chest is just above the ground.
- Push through your palms to extend your arms and return to the starting plank position.
- Shoulder Tap:
- Once back in the plank position, lift your right hand off the ground and tap your left shoulder while keeping your hips as stable as possible to avoid rocking side to side.
- Return your right hand to the ground and perform another push-up.
- After the next push-up, lift your left hand and tap your right shoulder, again keeping your core tight and your body stable.
- Repeat:
- Continue alternating shoulder taps between push-ups for the desired number of repetitions, focusing on maintaining balance, control, and proper form.
Tips:
- Core Stability: Keep your core engaged throughout the exercise to prevent your hips from swaying side to side during the shoulder tap. The goal is to keep your body as still as possible.
- Hand and Foot Placement: You can widen your feet slightly to increase stability, especially if you find it challenging to keep your hips steady.
- Controlled Movement: Perform the shoulder tap slowly and deliberately to maximize core engagement and control.
- Breathing: Inhale as you lower your body during the push-up and exhale as you push back up and perform the shoulder tap.
- Progression: Start with 2-3 sets of 8-12 repetitions per side, adjusting the number of reps as your strength and stability improve.
Variations:
- Weighted Shoulder Tap Push-Ups: Add a weight vest or place a resistance band around your back and under your hands to increase the difficulty.
- Single-Leg Shoulder Tap Push-Ups: Lift one leg off the ground while performing the push-up and shoulder tap, further challenging your balance and core stability.
- Knee Shoulder Tap Push-Ups: Perform the exercise with your knees on the ground if you’re a beginner or need to reduce the intensity.
Shoulder Tap Push-Ups are an excellent exercise for building upper body strength while also enhancing core stability and balance. This variation is particularly effective for improving functional fitness, as it challenges your ability to maintain control and stability in a dynamic movement. Incorporating Shoulder Tap Push-Ups into your routine will help you develop a stronger, more resilient core and upper body.
