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Kneeling Shoulder Tap Push-Up

Step by step instructions, muscle activation and variants for the Kneeling Shoulder Tap Push-Up.

EasyMiddle chest

About this exercise

The kneeling shoulder tap push-up combines a modified push-up with an anti-rotation core challenge. After each push-up, you lift one hand to tap the opposite shoulder, forcing your core to stabilize against rotation. The kneeling position makes it accessible for beginners building upper-body and core strength.

How to Perform

  • Start in a kneeling push-up position with hands slightly wider than shoulder-width and knees hip-width apart
  • Keep your body in a straight line from knees to shoulders and brace your core
  • Lower your chest toward the floor by bending your elbows to roughly 90 degrees
  • Press back up to the starting position
  • Shift your weight onto your right hand and tap your left shoulder with your right hand
  • Return your hand to the floor and immediately perform the next push-up
  • Alternate the shoulder tap each rep, keeping your hips as level as possible during the tap

Muscle Activation

Primary
Middle chest
Secondary
TricepsCoreFront shoulders

About the Kneeling Shoulder Tap Push-Up

The Kneeling Shoulder Tap Push-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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