PlanWorkouts

Exercise 3216 · REF 7E06s6d

Chest Tap Push-Up (male) exercise animation

Chest Tap Push-Up (male)

Category
Chest
Equipment
Body Weight
Target
Pectorals

Tapping the chest with alternating hands mid-push-up adds an instability and core-control challenge on top of the standard chest and triceps work, since the body has to balance briefly on one arm each rep. It's a more advanced push-up variation, worth attempting only once strict standard push-ups are already solid. Keeping the hips level while tapping is what separates a controlled rep from one that just twists through the torso.

How to Do the Chest Tap Push-Up (male)

  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.

Muscles Worked

The Chest Tap Push-Up (male) primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have body weight? These target the same pectorals with different equipment.

Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals Barbell Bench Press Barbell Bench Press Barbell · Pectorals

FAQ

What muscles does the Chest Tap Push-Up (male) work?
The Chest Tap Push-Up (male) primarily targets the pectorals, with the triceps and shoulders assisting.
What equipment do I need for the Chest Tap Push-Up (male)?
The Chest Tap Push-Up (male) is done with no equipment — just body weight.
What's a good alternative to the Chest Tap Push-Up (male)?
If you don't have access to the space or setup it needs, the Assisted Chest Dip (kneeling) targets the same pectorals using leverage machine instead.