Chest Exercise · Body Weight

Expand

Chest Tap Push-Up (male)

Category

Chest

Equipment

Body Weight

Target

Pectorals

Share

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. Get into a high plank with your hands set slightly wider than shoulder width and your body forming a straight line.
2. Bend your elbows, tucking them close to your sides, to lower your body toward the floor.
3. While you're down, lift your right hand and tap it against your chest.
4. Press back up to the starting plank position.
5. Lower again, this time tapping your chest with your left hand instead.
6. Keep alternating which hand taps for the rest of your set.

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

More Pectorals Exercises

Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell · Pectorals 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) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band · Pectorals 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.