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.

Shoulder Tap Push-upWatch the Shoulder Tap Push-up

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Shoulder Tap Push-up

The steps for the Shoulder Tap Push-up itself, so you can judge how close each substitute below really is.

Pectorals, with triceps, core · Bodyweight · Intermediate · Compound

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show 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. Push-up Inside Leg KickPlay demonstration

    1. Push-up Inside Leg Kick

    95% match

    Pectorals · Intermediate · Compound

    The same equipment, taken with an overhand grip.

    • Bodyweight
    How to perform it
    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 · Advanced · Compound

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

    • Bodyweight
    How to perform it
    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
  5. Push Up On Bosu BallPlay demonstration

    5. Push Up On Bosu Ball

    89% match

    Pectorals · Intermediate · Compound

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

    • Stability-ball
    How to perform it
    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 · Intermediate · Compound

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

    • Medicine-ball
    How to perform it
    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

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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