Shoulder Tap pushups might seem like a complex workout that can only be achieved through years of work. Well, to a certain extent, yes. But if you know how to do them right, you might be able to finally pull off one.

The shoulder tap push-up is a compound bodyweight exercise that elevates the traditional push-up by incorporating a dynamic anti-rotation component.

"[This is] a move I love because of how it blasts your core, challenges shoulder stability, and yes, still gives you that awesome chest pump," said Mat Forzaglia.

Primary Benefits

Enhanced Core Stability

Shoulder tap push-ups require bracing the torso while one arm momentarily leaves the ground. The movement engages the rectus abdominis, obliques, and deep transversus abdominis in such a way that it improves the stability.

Upper-Body Strength Development

This is exactly like the standard push-ups, and it hits the pectoralis major, anterior deltoids, and triceps through a full push-up range of motion. The shoulder tap increases time under tension and recruits more stabilizer muscle fibres.

Shoulder Stability and Scapular Control

Think of it like a standard push-up + plank; this position challenges the shoulder girdle’s ability to stabilize unilaterally. This signal supports improved shoulder health and functional movement control.

Execution Guidelines

Starting Position

Start with a high plank position with hands under the shoulders like a standard pushup position. Make sure to maintain a neutral spine with an engaged core

Movement Pattern

• Lower your body into a standard push-up, keeping elbows tucked and body rigid.
• As you move up, shift the bodyweight onto one arm and lift the opposite hand.
• Tap the opposite shoulder, then return the hand to the ground with complete control.
• Repeat the push-up and alternate taps.

Progressions & Variations

Deficit Shoulder Tap Push-Up: If normal shoulder tap pushups feels easy, then advanced lifters can increase the intensity by elevating their hands off the floor with the help of a dumbbell. This position creates a deeper range of motion, which in turn makes it more difficult.

Beginner Modifications: If you are having difficulty with the normal ones, then perform the shoulder tap-push up from the knees or reduce the range of motion.

Do you think you could crack the shoulder tap push-up code? Tell us in the comments after you try one!

Written by

Suryakant Das

Edited by

Oajaswini Prabhu