10 Best Shoulder Tap Push-up Alternatives for Home & Gym

The Shoulder Tap Push-up is done lying face down. Ranked closest by our scoring: the Push-up Inside Leg Kick, the Push Up To Side Plank and the Push Up On Bosu Ball. Two harder versions, the Archer Push Up and the Superman Push-up, are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Shoulder Tap Push-up

Shoulder Tap Push-upPlay demonstration
Primary muscle
Pectorals
Equipment
Bodyweight
Difficulty
Intermediate
Type
Compound

Secondary muscles: Triceps, Core

How to perform Shoulder Tap Push-up
  1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
  2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
  3. As you push back up, lift your right hand off the ground and tap your left shoulder.
  4. Return your right hand to the ground and repeat the push-up, this time lifting your left hand and tapping your right shoulder.
  5. Continue alternating shoulder taps with each push-up repetition.
  6. Maintain a stable core and avoid excessive hip rotation throughout the exercise.
  7. Repeat for the desired number of repetitions.
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Ranked Shoulder Tap Push-up Alternatives

10 substitutes, ranked by how closely each one matches the Shoulder Tap Push-up on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Push-up Inside Leg KickPlay demonstration

    1. Push-up Inside Leg Kick

    95% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound

    The same equipment, taken with an overhand grip.

    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Lower your body towards the ground by bending your elbows, keeping your back straight and your core engaged.
    3. As you push back up, lift one leg off the ground and kick it out to the side, keeping it straight.
    4. Lower your leg back down and repeat the push-up, then switch to the other leg.
    5. Continue alternating leg kicks with each push-up repetition.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: pectorals, the same as the Shoulder Tap Push-up
    • Equipment: bodyweight only, the same as the Shoulder Tap Push-up
    • Body position: lying face down, the same as the Shoulder Tap Push-up
  2. Archer Push UpPlay demonstration

    Progression

    2. Archer Push Up

    99% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound

    Pick this when you want a harder version that still works the pectorals.

    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart.
    2. Extend one arm straight out to the side, parallel to the ground.
    3. Lower your body by bending your elbows, keeping your back straight and core engaged.
    4. Push back up to the starting position.
    5. Repeat on the other side, extending the opposite arm out to the side.
    6. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: pectorals, the same as the Shoulder Tap Push-up
    • Equipment: bodyweight only, the same as the Shoulder Tap Push-up
    • Body position: lying face down, the same as the Shoulder Tap Push-up
  3. Push Up To Side Plank

    3. Push Up To Side Plank

    95% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Get into pushup position on the toes with your hands just outside of shoulder width.
    2. Perform a pushup by allowing the elbows to flex. As you descend, keep your body straight.
    3. Do one pushup and as you come up, shift your weight on the left side of the body, twist to the side while bringing the right arm up towards the ceiling in a side plank.
    4. Lower the arm back to the floor for another pushup and then twist to the other side.
    5. Repeat the series, alternating each side, for 10 or more reps.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: pectorals, the same as the Shoulder Tap Push-up
    • Equipment: bodyweight only, the same as the Shoulder Tap Push-up
  4. Superman Push-upPlay demonstration

    Progression

    4. Superman Push-up

    91% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
    3. As you lower your body, simultaneously lift your right arm and left leg off the ground, extending them straight out.
    4. Pause for a moment at the top, then lower your arm and leg back down while pushing yourself back up to the starting position.
    5. Repeat the movement, this time lifting your left arm and right leg.
    6. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Shoulder Tap Push-up
    • Equipment: bodyweight only, the same as the Shoulder Tap Push-up
    • Body position: lying face down, the same as the Shoulder Tap Push-up
  5. Push Up On Bosu BallPlay demonstration

    5. Push Up On Bosu Ball

    89% match
    • Pectorals
    • Stability-ball
    • Intermediate
    • Compound

    A good swap when you have a stability ball to work with, and it still works the pectorals.

    How to perform this exercise
    1. Place the bosu ball on the ground with the flat side facing up.
    2. Position yourself in a push-up position with your hands on the outer edges of the bosu ball.
    3. Engage your core and lower your body down towards the bosu ball by bending your elbows.
    4. Push yourself back up to the starting position by extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Shoulder Tap Push-up
    • Equipment: bodyweight only, the same as the Shoulder Tap Push-up
    • Body position: lying face down, the same as the Shoulder Tap Push-up
  6. Push-up Medicine BallPlay demonstration

    6. Push-up Medicine Ball

    89% match
    • Pectorals
    • Medicine-ball
    • Intermediate
    • Compound

    A good swap when you have a medicine ball to work with, and it still works the pectorals.

    How to perform this exercise
    1. Start in a high plank position with your hands on the medicine ball, shoulder-width apart.
    2. Engage your core and lower your body towards the ground by bending your elbows, keeping your back straight.
    3. Push through your palms to extend your arms and return to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: pectorals, the same as the Shoulder Tap Push-up
    • Equipment: free weights, not bodyweight only
    • Body position: lying face down, the same as the Shoulder Tap Push-up
  7. Push-up (Bosu Ball)Play demonstration

    7. Push-up (Bosu Ball)

    88% match
    • Pectorals
    • Stability-ball
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place the bosu ball on the ground with the flat side facing up.
    2. Position yourself in a push-up position with your hands on the outer edges of the bosu ball.
    3. Engage your core and lower your body down towards the bosu ball by bending your elbows.
    4. Push yourself back up to the starting position by extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Shoulder Tap Push-up
    • Equipment: bodyweight only, the same as the Shoulder Tap Push-up
    • Body position: lying face down, the same as the Shoulder Tap Push-up
  8. Push-ups With Feet On An Exercise Ball

    8. Push-ups With Feet On An Exercise Ball

    88% match
    • Pectorals
    • Stability-ball
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
    2. Place your toes on top of an exercise ball. This will allow your body to be elevated.
    3. Lower yourself until your chest almost touches the floor as you inhale.
    4. Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
    5. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Shoulder Tap Push-up
    • Equipment: bodyweight only, the same as the Shoulder Tap Push-up
    • Body position: lying face down, the same as the Shoulder Tap Push-up
  9. Push-up (On Stability Ball)Play demonstration

    9. Push-up (On Stability Ball)

    88% match
    • Pectorals
    • Stability-ball
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place the stability ball on the ground and position yourself facing down with your hands on the ball, shoulder-width apart.
    2. Extend your legs straight out behind you, balancing on your toes.
    3. Engage your core and lower your chest towards the ball by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Shoulder Tap Push-up
    • Equipment: bodyweight only, the same as the Shoulder Tap Push-up
    • Body position: lying face down, the same as the Shoulder Tap Push-up
  10. Push And Pull BodyweightPlay demonstration

    10. Push And Pull Bodyweight

    87% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line.
    2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
    3. Push through your palms to extend your arms and return to the starting position.
    4. From the push-up position, pull your chest towards the ground by bending your elbows, keeping your body straight.
    5. Push through your palms to extend your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Shoulder Tap Push-up
    • Equipment: bodyweight only, the same as the Shoulder Tap Push-up
    • Body position: lying face down, the same as the Shoulder Tap Push-up
    • Balance: easier to stay steady on than the Shoulder Tap Push-up

Shoulder Tap Push-up FAQ

What muscles does Shoulder Tap Push-up work?

Shoulder tap push-ups load the pectoralis major through horizontal adduction while also recruiting anterior deltoids, triceps, and core stabilizers for anti-rotation. Maintain a rigid plank and scapular control to maximize chest loading and prevent dominant-shoulder compensation.

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