Description

The chest tap push-up is a challenging variation of the traditional push-up that targets the chest, shoulders, and triceps while also engaging the core and lower body.

Starting Position

Start in a high plank position with hands slightly wider than shoulder-width apart, core engaged, and body forming a straight line from head to heels.

Technical Execution

Lower your body towards the floor by bending the elbows while keeping the core tight. Once at the bottom of the push-up, tap your chest with one hand before pushing back up to the starting position.

Range of Motion

Ensure you lower down until your chest touches the ground or comes close to tapping your hands.

Variations

To make it easier, perform the chest tap push-up on your knees. To make it more challenging, elevate your feet or perform explosive clap push-ups.

Common Mistakes

Common mistakes include arching the back, allowing the hips to sag, or not lowering the chest close enough to tap the hands.

Practical Advice

Focus on maintaining a strong plank position throughout the movement, engage your core, and tap your chest with each rep.

Additional Notes

This exercise requires good upper body strength and stability. If you're new to push-ups, start with regular push-ups and gradually progress to the chest tap variation.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

pectorals

Secondary Muscles