Push up shoulder tap may be what you need to strengthen your chest, triceps, and shoulders. In some ways, shoulder taps are similar to the plank, but they are incredible for toning your abs and arms.
The shoulder-tapping pushup is an evolution of the basic pushup. It gives you proper core engagement and muscle balance on both sides of the body.
Engaging your core means working the abs, back, chest, and arms simultaneously.
You must hold your body steady while performing shoulder taps. The active manoeuvre involves touching the opposite arm’s top with your hands.
It needs a strong core and a lot of arm strength to complete this exercise. But this shouldn’t scare you into incorporating it into your workout.
Here is how to do a push up shoulder tap.
- Assume a conventional pushup position.
- Your hands should be a little wider than the shoulder-width distance.
- Your body should make a straight line from your shoulders to your toes.
- Then press back until you reach the starting position while keeping your elbows bent.
- Tap one shoulder with the hand on the opposing side.
- Repeat this with the other side.
Once master these moves, you are ready for total transformation. This article tells you everything you need to know about this exercise.
WHAT MUSCLES DO PUSH UP SHOULDER TAP WORK?
Performing a push up shoulder tap successfully means working different muscles simultaneously. These are the muscles you work.
The pectoralis major and pectoralis minor are the two muscles that make up the chest. These muscles aid in rotation, arm flexion, and adduction – all crucial movements during a shoulder tap pushup.
The ‘core’ muscles of your comprising deep abdominal and back muscles stabilize balance your body and protect your spine.
Abdominal muscles also aid mobility and stabilize the internal organs while regulating internal abdominal pressure.
The Latissimus dorsi (lats), rhomboids, and levator scapulae make up the back muscles. Lats are the largest back muscles, while the levator scapulae are the smallest.
These three muscles support your torso, thereby aiding in the movement of your neck, legs, head, arms, and shoulders.
PUSH UP SHOULDER TAP BENEFITS
Push up shoulder tap exercise has several outstanding benefits. They are as follows.
Aside from working your shoulders, this exercise also works your pectorals and glutes and stabilizes muscles in your lower back.
GOOD FOR JOINT HEALTH
Much of the push up shoulder tap is on your joints. Thus, you can improve the health of your shoulder joints and alleviate shoulder pain by performing shoulder push-ups correctly.
The anterior deltoids, the muscles in the front of your shoulders, benefit from this exercise’s range of motion. Always stay in this stance at the height of the action to maximize your workout.
STRENGTHENS THE CORE
Shoulder taps work many muscles, including the transverse abdominals and obliques. Regular practice helps you develop your core while also stabilizing your trunk.
ALTERNATIVES TO PUSH UP SHOULDER TAP
Push up shoulder tap is an excellent workout, but it may not be your cup of tea. That’s why several alternatives give you a similar workout experience.
They include the following:
This exercise increases shoulder, upper back, and core strength. High planking strengthens wrists and improves posture as well.
Here is how to do it:
- Raise your hips with straight and raised heels from a tabletop posture.
- Maintain an elongated spine and engage all of your major muscle groups: upper body, core, and lower leg.
- Draw your shoulders back and down, allowing your chest to expand.
- Hold for up to 60 seconds.
- Repeat a total of two to four more sets.
OFFSET SINGLE-ARM DUMBBELL CHEST PRESS
Your wrists are less stressed due to this exercise, which promotes muscle endurance, corrects muscle imbalances, and enhances movement patterns.
Do the following in this push up shoulder tap variation.
- Place your right shoulder, neck, and head on a bench.
- Place your feet firmly on the ground.
- Take a few steps back and raise your left shoulder slightly off the bench.
- Your left hand should hold a dumbbell close to your chest.
- Straighten your arm straight out in front of your chest in this position.
- Slowly lower your hand back to the beginning position after a brief pause.
- Then switch to the other side.
- Do this for five sets of 10 repetitions
Performing a side plank develops endurance, stability, and posture since you train each side of your body separately.
Here is the correct technique for doing it.
- Take a high plank position to begin
- Take a step forward with your left hand and bring it closer to your heart.
- Open your torso to the side as if you were opening a door.
- Take a step forward with your right foot and then step backwards with your left foot.
- Raise your right hand with the palm facing forward and place it on your hip or above your head.
- Aim directly forward or upwards.
- For up to a minute, hold this position.
STANDING DUMBBELL ROTATIONAL PUNCHES
Strengthening your upper and lower body simultaneously is a significant benefit of this exercise.
- Ensure your feet are slightly broader than your shoulders when standing.
- Hold a dumbbell in each hand and raise them to your chest.
- Put weight on the right foot and turn your torso to the left.
- Place your right hand on the left side of your body and extend it outwards.
- Return to the beginning.
- Switch to the other side and do the same thing.
- Do a rep range of 10 to 20.
PUSH UP SHOULDER TAP MUSCLES WORKED
The complex technique of a push up shoulder tap increases the risk of incorrect form. Thus, watch out for the following mistakes.
- Failing to tighten your core throughout the exercise
- Not keeping flat back when performing the movements
- Swaying to one side when shoulder tapping
- Not keeping the elbows close enough to your sides when exercising.
- Not keeping your shoulder blades drawn back.
The plain truth is that push up shoulder tap exercises are not the easiest but are worth every effort you put. You get more robust body stability, not to mention that your shoulders become stronger.