How to do the Chest Tap Push-Up
- Get into a plank position with your hands slightly wider than your shoulders.
- Bend your elbows to lower your chest toward the floor.
- Push up explosively so both hands leave the floor.
- Tap your chest with both hands, then land with bent elbows.
Full technique — 6 steps
- Set up in a high plank with hands slightly wider than shoulder width and feet together or apart.
- Tighten your stomach, squeeze your glutes, and keep your neck neutral with eyes slightly ahead.
- Bend your elbows and lower your body as one unit until your chest nears the floor.
- Press explosively through your palms so both hands leave the floor.
- Tap your chest with both hands, then bring them back under your shoulders.
- Land with a slight elbow bend and lower straight into the next rep.
Common mistakes
- Hips sagging below the shoulders
- Piking hips on the way up
- Failing to leave the floor
- Landing with straight elbows
- Stopping short of full depth
Form cues
- Explode off the floor
- Body moves as one
- Hands back under shoulders
- Land with bent elbows
Quick answers
What muscles does the Chest Tap Push-Up work?
Primary: Mid chest 9/10, Triceps 8/10. Also works: Front delts 7/10, Serratus anterior 4/10, Traps 3/10.
When should I do the Chest Tap Push-Up in a workout?
Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 8 min with rest.
How many sets and reps of the Chest Tap Push-Up?
Strength: 3–5 sets of 3–5 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 10–15 reps, rest 1 min, 3 reps in reserve.
