Chest Tap Push-Up

Body region

• Chest
• Arms
• Core

Muscles

Main

• Pectoralis Major
• Triceps

Helps

• Deltoid
• Serratus Anterior

Holds

• Rectus Abdominis
• External Oblique
• Internal Oblique

Technique

1. Start in a high plank with hands under your shoulders and feet about hip-width apart.
2. Do a full push-up.
3. At the top, lift one hand and tap the opposite side of your chest, then return it to the floor.
4. Do another push-up and tap with the other hand.

Cues

• Keep the hips square to the floor during each tap.
• Widen the feet to make balance easier.
• Move the tapping hand slowly and with control.

Common mistakes

• Rocking the hips to the side when one hand lifts.
• Rushing the push-up to get to the tap.
• Letting the lower back sag.

Alternatives

• Plank Shoulder Tap
• Push-Up
• Archer Push-Up