The chest tap pushup is a challenging bodyweight exercise that targets the pectorals while also engaging the tricep and shoulders. It requires strength, coordination, and balance as you momentarily support your body with one hand while tapping your chest with the other.
Also Works
TricepsShoulders
How to Perform
1
Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line.
2
Lower your body towards the ground by bending your elbows, keeping them close to your sides.
3
As you lower yourself, tap your chest with your right hand.
4
Push yourself back up to the starting position.
5
Repeat the movement, this time tapping your chest with your left hand.
6
Continue alternating sides for the desired number of repetitions.
Pro Tips
•Pushup explosively so your hands momentarily leave the ground, giving you time to tap your chest.
•Quickly return your hand to the ground before lowering into the next rep to maintain stability.
•Master regular Pushups for 20+ reps before attempting this plyometric variation.
Common Mistakes
•Not generating enough explosive force on the push, making it impossible to free a hand for the tap.
•Landing with locked elbows after the tap, which sends impact force through the elbow joint.
•Losing core tension during the tap, which causes the hips to sag and the body to twist.