Push up Hold With Shoulder Taps
How to Do Pushup Hold With Shoulder Tap
The Pushup Hold Shoulder Tap is a dynamic exercise that combines core stability with upper body strength. It involves holding a pushup position while alternately tapping your shoulders, which challenges your balance and engages multiple muscle groups.
Step By Step Guide to Properly Execute Pushup Hold With Shoulder Taps
- Starting Position
- Begin in a high plank position with your hands placed directly under your shoulders, feet hip-width apart, and body forming a straight line from head to heels.
- Execution
- While maintaining a stable core, lift your right hand and tap your left shoulder. Return your hand to the starting position and repeat with the left hand tapping the right shoulder.
- Top Position
- At the peak of the movement, ensure your hips remain level and your core is engaged to prevent any rotation or sagging.
- Lowering Phase
- Carefully place your hand back on the ground, maintaining control and stability, before switching to the opposite hand.
Benefits of Pushup Hold With Shoulder Taps
- Enhances core stability and strength.
- Improves shoulder and upper body strength.
- Increases balance and coordination.
- Engages multiple muscle groups, including the chest, shoulders, and triceps.
Common Mistakes to Avoid
- Allowing hips to sag or rotate; keep them level by engaging your core.
- Placing hands too far forward or back; ensure they are directly under your shoulders.
- Rushing the movement; perform taps slowly and with control to maximize stability.
Follow these steps and tips to master Pushup Hold Shoulder Tap with proper form and efficiency.
FAQ About Pushup Hold With Shoulder Tap
3-4 sets of 10-16 taps total (5-8 per side). One tap per side is one rep. Keep it slow, 2 seconds per tap. If your hips are shifting more than a few centimetres, drop to 8 taps and focus on locking down the base first.
Your core isn't bracing before your hand leaves the floor. Squeeze everything tight before you lift the hand, not after. Also check your foot stance. Going 10-15 cm wider removes most of the rotation. Most people solve it just by widening their base.
The push-up position puts more load on the wrists and shoulders than a forearm plank, so the anti-rotation demand is higher. Plank shoulder taps are a useful step toward this. I use the push-up version when I want someone to build the body tension needed for straight-arm static holds like the planche lean.
Solid push-ups first, at least 3x10 clean reps. Then do plank shoulder taps for a few weeks until your hips stay still. Once both are easy on their own, combining them is straightforward. Rushing into the combination before either piece is stable just teaches poor movement habits.
Other Exercises
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
.webp)
%20(1).webp)
.webp)
.webp)
.webp)
.webp)
