Chest Tap Push Ups: Video Tutorial & Exercise Guide
| Workout | Chest Tap Push Ups |
| Primary Muscle Group | Chest |
| Secondary Muscle Group | Triceps |
| Equipment Required | Bodyweight |
| Force Type | Push |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Chest Tap Push Ups: Video Tutorial & Exercise Guide
Secondary Muscles Group
Chest Tap Push Ups: Step-by-Step Guide
- Step 1: Begin in a standard push-up position with your hands slightly wider than shoulder-width apart, feet togClaude, and body in a straight line from head to heels. Engage your core to maintain a neutral spine.
- Step 2: Lower your chest toward the floor by bending your elbows, keeping them at a 45-degree angle to your body. Lower until your chest is just above the ground.
- Step 3: Push through your palms to extend your arms and raise your body back to the starting position.
- Step 4: As you reach the top of the push-up, quickly tap your chest with one hand while balancing on the other. Keep your core tight to avoid twisting or losing balance.
- Step 5: Place your hand back on the floor and immediately repeat the movement, tapping your chest with the opposite hand after each push-up. Continue alternating taps for the desired number of reps.
Chest Tap Push Ups: Overview
Chest Tap Push Ups are a dynamic bodyweight exercise that combines the traditional push-up with an added challenge of core stability and balance. By alternating a hand tap to your chest at the top of each push-up, you engage your core and shoulders even more, making this an excellent exercise for building upper body strength, coordination, and control.
This movement primarily targets the chest, shoulders, and triceps while also engaging the core and stabilizing muscles to maintain balance. Chest Tap Push Ups can be adjusted for all fitness levels and are a great addition to bodyweight or calisthenics routines.
Chest Tap Push Ups: Benefits
Chest Tap Push Ups are highly effective for improving upper body strength, particularly in the chest, shoulders, and triceps. The unilateral chest tap also increases core activation, as it requires stability to avoid twisting and maintain balance.
Additionally, this exercise improves coordination and control while boosting overall body awareness. The added core challenge makes Chest Tap Push Ups more intense than standard push-ups, helping to build endurance and functional strength.
Chest Tap Push Ups: Pro Tips & Advanced Techniques
Keep your core engaged throughout the movement to prevent twisting your hips as you lift your hand to tap your chest. Focus on performing slow, controlled reps to maximize muscle activation. To increase intensity, try holding the tap for a second before placing your hand back on the floor, or elevate your feet on a bench to target your upper chest more.
Chest Tap Push Ups: Progression Plan
Beginner
Intermediate
Advanced
Chest Tap Push Ups: Frequently Asked Questions (FAQs)
What muscles do Chest Tap Push Ups target?
+Chest Tap Push Ups primarily target the chest, shoulders, triceps, and core. The unilateral movement also engages stabilizing muscles to maintain balance.
Are Chest Tap Push Ups suitable for beginners?
+Yes, beginners can perform a modified version by doing the push-ups on their knees and practicing the chest tap to develop core stability before progressing to the full movement.
How often should I perform Chest Tap Push Ups?
+Include Chest Tap Push Ups in your upper body or bodyweight workout routine 1-2 times per week, allowing adequate recovery time between sessions.
What common mistakes should I avoid?
+Avoid twisting your hips or allowing your core to sag during the chest tap. Focus on maintaining a strong, neutral spine and controlled movement to prevent injury.
How can I make Chest Tap Push Ups more challenging?
+To increase difficulty, slow down the movement, add a pause at the top of each tap, or elevate your feet to target your upper chest and core more intensely.
