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Horizontal Push Bodyweight Intermediate Compound Video

How to do the Chest Tap Push-up

Primary: Chest · also works Shoulders, Triceps, Core.

The Chest Tap Push-up is a challenging exercise that combines the traditional push-up with an added balance and coordination component. This exercise targets the chest muscles primarily while also engaging the shoulders, triceps, and core. By incorporating a chest tap at the top of the push-up, it enhances upper body strength and improves stability.

Demo video: Chest Tap Push-up · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Start in a high plank position with your hands shoulder-width apart and your body in a straight line from head to heels.

  2. 2

    Lower your body towards the floor by bending your elbows until your chest nearly touches the ground.

  3. 3

    Push through your palms to straighten your arms and return to the starting position. Quickly lift one hand off the ground and tap your opposite shoulder, then place it back on the ground and repeat on the other side.

Coaching cues

  • Keep your core engaged throughout the movement to maintain proper form and stability.
  • Avoid letting your hips sag or rise; keep your body in a straight line.
  • Perform the taps slowly and with control to maximize the stability and balance challenge.

Sets, reps and where it fits

Muscle

3–4 × 8–15

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Chest Tap Push-up alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Incline Push-UpBodyweight · beginner Knee Push-UpBodyweight · beginner Push-UpBodyweight · beginner Decline Push-UpBodyweight · intermediate Diamond Push-UpBodyweight · intermediate DipBodyweight · intermediate

Frequently asked questions

What muscles does the Chest Tap Push-up work?

Primary: Chest. Secondary: Chest, Shoulders, Triceps, Core

How many sets and reps of Chest Tap Push-up should I do?

For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Chest Tap Push-up?

Same movement pattern, different equipment: Incline Push-Up, Knee Push-Up, Push-Up, Decline Push-Up, Diamond Push-Up, Dip.

Is the Chest Tap Push-up good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.