Straddle Pike Push Ups With Shoulder Taps
How To Do Straddle Pike Push Ups With Shoulder Taps
Straddle Pike Push Ups With Shoulder Taps target the shoulders, upper chest, triceps, and core. This bodyweight exercise combines a pike push up with a shoulder tap to increase shoulder strength, balance, and control. Proper form is important to protect the shoulders and keep tension on the right muscles throughout the movement.
Step-by-Step Guide to Properly Execute Straddle Pike Push Ups With Shoulder Taps
Starting Position
Begin in a pike position with your hips lifted high and your body forming an inverted V shape. Place your hands shoulder-width apart on the floor and spread your feet wide into a straddle stance for better balance. Keep your legs straight, core tight, and head neutral between your arms.
Lowering Phase
Bend your elbows and slowly lower your head toward the floor. Keep your hips high and allow your elbows to bend slightly outward. Control the descent and avoid collapsing through the shoulders.
Pushing Phase
Press firmly through your palms to straighten your arms and return to the pike position. Once your arms are fully extended, shift your weight slightly to one side and lift the opposite hand to tap the shoulder. Alternate sides while keeping your hips as steady as possible.
Finishing Position
After completing the shoulder tap, place your hand back on the floor and reset your balance. Maintain the straddle pike position before moving into the next repetition.
Straddle Pike Push Ups With Shoulder Taps Workout Plan for All Levels
- Beginner: 2 sets of 5–8 reps, 2–3 minutes rest, 2 times per week
- Intermediate: 3 sets of 8–12 reps, 2–3 minutes rest, 3 times per week
- Advanced: 4 sets of 12–15 reps, 2–3 minutes rest, 4 times per week
What Are The Benefits Of Straddle Pike Push Ups With Shoulder Taps
- Builds shoulder and triceps strength
- Improves core stability and balance
- Trains shoulder control under load
- Supports progress toward handstand push ups
- Increases body awareness and coordination
Common Mistakes to Avoid
- Letting hips drop: This shifts work away from the shoulders and stresses the lower back.
- Rushing the shoulder taps: Moving too fast reduces control and balance.
- Bending the legs: Bent knees reduce tension and stability.
Similar Exercises To Try For Your Workout
- Pike Push Ups
- Elevated Pike Push Ups
- Wall Handstand Shoulder Taps
FAQ About “Straddle Pike Push Ups With Shoulder Taps”
The straddle widens your base, which improves your balance and allows you to focus on shoulder pressing strength rather than fighting to stay upright. It shifts some stability demand off the core, making it slightly easier to maintain a high pike angle while adding the shoulder tap challenge on top.
Add the shoulder tap only once you can do 8 to 10 controlled pike push ups with strong shoulder strength and a stable core. The tap is a balance and coordination challenge. If your hips rotate sideways when you lift one hand, you need more core stability before including the tap.
Keep your hips as high as possible throughout the push up. The higher your hips, the more the movement targets your shoulders rather than your chest. Think about pushing your hips toward the ceiling at all times and maintaining that angle even as you begin to fatigue.
Straddle pike push ups with shoulder taps build directly toward the handstand push up. The inverted pressing angle, shoulder strength, and single-arm stability required transfer directly to wall handstand push ups and eventually freestanding handstand push ups.
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