Close Grip Push Up Shoulder Tap

Muscles worked

Setup

1. Place your hands on the floor narrower than shoulder-width apart, with thumbs and index fingers nearly touching.
2. Extend your legs into a high plank position, setting your feet slightly wider than hip-width to provide a stable base for the tap.
3. Engage your glutes and pull your belly button toward your spine to create a rigid line from head to heels.

How to do it

1. Inhale and lower your chest toward your hands, keeping your elbows tucked tightly against your ribcage throughout the descent.
2. Exhale and drive through your palms to return to the starting position, focusing on full elbow extension.
3. At the top of the movement, lift one hand to tap the opposite shoulder while keeping your hips and shoulders perfectly square to the floor.
4. Return the hand to the center and repeat the push-up, alternating the shoulder tap side with each repetition.

Form checklist

• Keep elbows tucked in; do not let them flare out to the sides.
• Minimize hip shifting or rocking during the shoulder tap phase.
• Maintain a neutral neck by looking at a spot on the floor about 6 inches in front of your hands.
• Ensure the lower back does not sag during the push-up or the tap.

Pro tips

• Squeeze your glutes as hard as possible during the tap to create 'anti-rotational' tension in the core.
• Imagine you have a glass of water on your lower back that you cannot spill while lifting your hand.

Make it harder

• Bring your feet closer together to reduce your base of support and increase the core stability demand.
• Add a 2-second pause at the bottom of the push-up and a 2-second hold during the shoulder tap.

Frequently asked

What muscles does the close grip push up shoulder tap work?

The close grip push up shoulder tap primarily targets the deltoids and triceps, and also works the biceps, forearms, and serratus anterior as secondary muscles.

What equipment do you need for the close grip push up shoulder tap?

The close grip push up shoulder tap requires no equipment — just your body weight.

Is the close grip push up shoulder tap good for beginners?

The close grip push up shoulder tap is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Band Seated Neutral Grip Shoulders PressIntermediate · deltoids and triceps
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
• Barbell Clean And PressAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps