Chest Tap Push-Up
The Chest Tap Push-Up is a dynamic variation of the classic push-up that not only strengthens your chest muscles but also improves your coordination and explosive power. This exercise adds a plyometric element by tapping your chest between each push-up.
Execution
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1
Begin in the standard push-up position with your hands shoulder-width apart and your body in a straight line from your head to your heels.
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2
Lower yourself toward the ground by bending your elbows.
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3
Push yourself explosively away from the ground so that your hands leave the floor.
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4
Quickly tap your chest with your hands before placing them back on the ground.
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5
Land softly and immediately continue with the next repetition.
Benefits
In addition to strengthening the aforementioned muscles, the Chest Tap Push-Up helps develop better hand-eye coordination and raises your heart rate, contributing to higher calorie expenditure.
Common Mistakes
- ! Sagging hips: Make sure your body remains in a straight line throughout the entire exercise to prevent back injuries.
- ! Going too fast: Although speed is a factor, it is important to perform the movement in a controlled manner to ensure maximum muscle activation.
Primary Muscles
This exercise primarily targets the pectoralis major, but it also trains the triceps, anterior deltoids, and core for stability.
Possible Alternatives
If the Chest Tap Push-Up is too challenging, you can start with a regular push-up or a knee push-up to build strength. For more of a challenge, try performing a clap behind your back after the chest tap before landing.
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