Chest
Push Up to Shoulder Taps
A push up, then a tap to each shoulder while you hold the plank. The push up works your chest and arms, and the taps make your core keep your hips still.
- Works
- Chest, core, triceps, front shoulders
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Start in a high plank with your hands a little wider than your shoulders and your feet about hip width apart.
- 2Lower your chest toward the floor and push back up.
- 3Lift your right hand to tap your left shoulder and put it down, then tap your right shoulder with your left hand.
- 4That's 1 rep. Go straight into the next push up.
Cues
- Hips stay still when you tap.
- Wider feet make it steadier.
- Tap and get the hand right back down.
Common mistakes
- Hips rocking side to side. Widen your feet, squeeze your glutes and slow the taps down.
- Short push ups. Lower until your chest is close to the floor. Drop to your knees if you need to.
- Hips sagging. Brace your core so your body stays in one straight line from head to heels.
Easier
Tiff's version is from her knees. Keep a straight line from your head to your knees.
Harder
Bring your feet closer together, or hold each tap for 1 second.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
What do shoulder taps work?
Mostly your core, which has to stop your hips from rocking when one hand leaves the floor. Your shoulders and arms hold you up the whole time. Adding a push up brings in your chest and triceps too.
