Mastering the Pushups Shoulder Tap: A Comprehensive Guide

Master the Push-Up Shoulder Tap for a stronger upper body, core engagement, and enhanced balance. Your complete guide awaits.

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Push-ups are a classic and effective exercise for building upper body strength, particularly in the chest, shoulders, and triceps. But if you’re looking to take your push-up routine to the next level, the Pushups Shoulder Tap is a fantastic variation to consider. This exercise not only builds strength but also challenges your stability and core muscles, making it a versatile addition to any workout routine.

In this comprehensive guide, we will walk you through the steps to perform the Pushups Shoulder Tap correctly, discuss its benefits, offer tips for progression, and explain common mistakes to avoid. By the end of this article, you’ll be well-equipped to incorporate this exercise into your fitness regimen and reap the rewards it has to offer.

Article Summary:

  • Understanding the Pushups Shoulder Tap
  • Benefits of the Pushups Shoulder Tap
  • Use of Merlin App for Pushups Shoulder Tap
  • Common Mistakes to Avoid
  • Tips for Progression
  • Conclusion

Understanding the Pushups Shoulder Tap

The Pushups Shoulder Tap is a compound exercise that combines the elements of a traditional push-up with an added twist – literally. This variation not only targets the chest, shoulders, and triceps but also engages the core muscles and challenges your balance and coordination.

Here’s how to properly perform the Pushups Shoulder Tap

  1. Step 1: Begin in a push-up position with your hands slightly wider than shoulder-width apart and your body forming a straight line from head to heels.
  2. Step 2: Slowly bend your elbows and lower your body towards the ground, maintaining this straight line from head to heels.
  3. Step 3: Push your body back up to the starting position, extending your arms fully.
  4. Step 4: When you reach the top of the push-up, lift one hand off the ground and touch the opposite shoulder with it.
  5. Step 5: Carefully place the hand back on the ground.
  6. Step 6: Repeat the exercise by lifting the other hand off the ground and touching the opposite shoulder.
  7. Step 7: Continue to alternate between the two sides by repeating the shoulder tap with each push-up repetition.

Benefits of the Pushups Shoulder Tap

  1. Strength Building: The Pushups Shoulder Tap targets the chest, shoulders, and triceps, helping to build upper body strength. This exercise challenges these muscle groups in a unique way, enhancing your overall upper body power.
  2. Core Engagement: To maintain balance during the shoulder tap, you’ll engage your core muscles intensely. This not only strengthens your core but also improves stability and posture.
  3. Balance and Coordination: The act of tapping your shoulder while in a push-up position requires a high level of balance and coordination. This can have a positive impact on your overall athletic performance.
  4. Functional Fitness: This exercise simulates real-life movements and activities where you need to stabilize your body while performing a task. It translates well to functional fitness and daily activities.
  5. Variety in Workouts: Adding the Pushups Shoulder Tap to your routine adds variety and can break the monotony of traditional push-ups. It’s an excellent choice if you’re looking to spice up your workouts.

Use of Merlin App for Pushups Shoulder Tap

The Merlin App is an excellent tool for guiding users through exercises like Pushups Shoulder Taps, ensuring that they perform these movements correctly and safely. Pushups Shoulder Taps are a challenging bodyweight exercise that not only works your chest and triceps but also engages your core and balance. Here’s how the Merlin App can assist in performing this exercise effectively:

First and foremost, the app offers AI real-time feedback. When you attempt a set of Pushups Shoulder Taps, the app’s artificial intelligence is designed to analyze your form as you perform the exercise. It can detect whether your body is properly aligned, ensuring your back remains straight and your core is engaged. If you’re struggling with your form or balance, the app can provide instant feedback, offering verbal cues to adjust your posture. This real-time feedback is invaluable, especially for exercises like Pushups with Shoulder Taps that require good form to prevent injury and maximize results.

Additionally, the Merlin App customizes workouts to match your fitness level and goals. When you select Pushups Shoulder Taps as part of your routine, the app can tailor the number of repetitions and sets to suit your current strength and endurance. This personalization ensures that you’re neither overexerting yourself nor performing an exercise that’s too easy. Customizable workouts help you progressively improve your strength and balance over time.

Common Mistakes to Avoid

To fully benefit from the Pushups Shoulder Tap, it’s crucial to perform it with the correct form and avoid common mistakes. Here are some of the most common errors people make and how to rectify them:

  1. Sagging Hips: All too often, people allow their hips to sag during the exercise, which compromises the integrity of the movement. Maintain a straight line from head to heels throughout the exercise. Engage your core to prevent hip sagging.
  2. Improper Hand Placement: Your hands should be slightly wider than shoulder-width apart for optimal stability. Placing your hands too close together can make the exercise more challenging than it needs to be, while placing them too wide can strain your shoulders.
  3. Incomplete Range of Motion: Ensure that you descend to a point where your chest is just a few inches from the ground but doesn’t touch it. Going too high or too low reduces the effectiveness of the exercise.
  4. Neglecting Breathing: It’s easy to forget to breathe while focusing on the physical aspects of the exercise. Remember to inhale as you lower your body and exhale as you push yourself back up. Proper breathing enhances your performance and helps avoid dizziness.
  5. Rushing the Movement: Avoid performing the exercise too quickly. Rushing through the reps can lead to poor form and reduced effectiveness. Aim for controlled and deliberate movements.

Tips for Progression

If you want to increase the challenge or tailor the exercise to your fitness level, here are some tips for progression:

  1. Modify Hand Placement: Wider hand placement can increase the difficulty, while a narrower hand placement can make the exercise easier. Experiment with different hand positions to find what works best for you.
  2. Elevate Your Feet: To intensify the exercise, elevate your feet by placing them on a bench or stability ball. This increases the demand on your core and shoulder stability.
  3. Increase Reps and Sets: Gradually add more repetitions and sets as you become more comfortable with the exercise. Start with 2-3 sets of 8-10 reps and gradually progress from there.
  4. Add Weights: For advanced athletes, incorporating weighted vests or placing weight plates on your back can significantly increase the intensity of the exercise.
  5. Slow Down the Tempo: Perform the Pushups Shoulder Tap at a slower pace to emphasize control and muscle engagement. This can lead to more profound strength gains.
  6. Incorporate Plyometric Elements: To enhance explosiveness, try adding a plyometric component to the exercise by explosively pushing your body up from the push-up position.


The Pushups Shoulder Tap is a fantastic exercise that not only targets your upper body but also challenges your core, balance, and coordination. By following the proper form and technique, you can reap numerous benefits, from increased strength to improved stability and functional fitness.

Remember to start with the basics and progress at your own pace. Consistency and patience are key to mastering this exercise. With dedication and practice, the Pushups Shoulder Tap can become an essential part of your fitness routine, helping you achieve your strength and fitness goals. So, give it a try, challenge yourself, and enjoy the transformation it brings to your workouts.

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