Pike Push Ups With Shoulder Taps
How To Do Pike Push Ups With Shoulder Taps
Pike Push Ups With Shoulder Taps are a challenging bodyweight shoulder exercise that targets the shoulders, upper chest, triceps, and core. This variation adds shoulder taps at the top to increase balance demands and core control. Proper form is important to avoid shifting weight too much and to keep tension on the shoulders throughout the movement.
Step-by-Step Guide to Properly Execute Pike Push Ups With Shoulder Taps
Starting Position
Begin in a pike position with your hands shoulder width apart on the floor and hips raised high, forming an inverted V shape. Keep your legs straight or slightly bent, heels off the ground, and your core tight. Your head should be in line with your arms, eyes looking toward the floor.
Lowering Phase
Slowly bend your elbows and lower your head toward the floor by leaning your shoulders forward. Keep your elbows angled slightly back, not flared wide. Maintain tension in your core so your hips stay high and stable.
Pushing Phase
Press through your palms and straighten your arms to return to the pike position. Focus on driving the movement with your shoulders while keeping your body controlled and steady.
Finishing Position
At the top, lift one hand and tap the opposite shoulder while keeping your hips and torso as still as possible. Place the hand back on the floor and repeat the push up, alternating shoulder taps after each rep or each side as planned.
Pike Push Ups With Shoulder Taps Workout Plan for All Levels
- Beginner: 2 sets of 5–6 reps per side, 2–3 minutes rest, 2 times per week
- Intermediate: 3 sets of 8–10 reps per side, 2–3 minutes rest, 3 times per week
- Advanced: 4 sets of 10–12 reps per side, 2–3 minutes rest, 4 times per week
What Are The Benefits Of Pike Push Ups With Shoulder Taps
- Builds shoulder strength using bodyweight
- Improves core stability and balance
- Helps prepare for handstand and overhead pressing work
- Increases shoulder control under load
- Trains coordination and side-to-side control
Common Mistakes to Avoid
- Letting the hips drop: This shifts focus away from the shoulders and reduces core engagement
- Rushing the shoulder taps: Moving too fast causes body sway and loss of control
- Elbows flaring out: This places extra stress on the shoulders and limits strength carryover
Similar Exercises To Try For Your Workout
- Decline Pike Push Ups
- Wall Supported Handstand Push Ups
- Shoulder Tap Planks
FAQ About “Pike Push Ups With Shoulder Taps”
3-4 sets of 6-8 reps (that's one push-up plus one tap per side per rep). Quality over quantity on this one. If your hips are rotating more than a few centimeters during the tap, the set is done. Strict reps with full control beat sloppy high-rep sets every time.
Your core isn't bracing hard enough before you lift the hand. Brace like someone is about to punch you in the stomach, then tap. Also check that your feet are slightly wider than normal. A wider stance gives you a bigger base and reduces the rotation. Most people solve it just by going wider.
You should have solid pike push-ups, at least 3x8 clean, before adding the tap. The tap is a balance and core challenge on top of an already demanding shoulder exercise. Rushing into it before the pushing is locked in just means you'll compensate and learn bad movement habits.
Very much so. The pike position trains the overhead shoulder angle, and the tap adds the anti-rotation core demand that handstands require. I program these for athletes working toward handstand push-ups. They develop the shoulder stability and balance you need before you invert fully.
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