Chest · Bodyweight
Kneeling Shoulder Tap Push-up
How to do the kneeling shoulder tap push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Start in a kneeling push-up position with your hands under your shoulders and knees on the floor. Lower your chest into a push-up, press back up, then tap one hand to the opposite shoulder while keeping your hips level. Alternate the tapping hand each rep and stay braced throughout.
- 1Your chest and triceps pressing through each push-up
- 2Your core resisting rotation during the shoulder tap
- 3Your hips staying square and level
Common mistakes
- Letting your hips twist as you tap
- Sagging your lower back out of the plank line
- Rushing so the tap loses control
Muscles worked
The kneeling shoulder tap push-up mainly works the mid chest and triceps, with the upper abs, obliques, front delts, upper chest, lower chest, and lower abs assisting.
- Mid ChestPrimary
- TricepsPrimary
- Upper AbsSupport
- ObliquesSupport
- Front DeltsSupport
- Upper ChestSupport
- Lower ChestSupport
- Lower AbsSupport
- ForearmsMinor
- Upper TrapsMinor
Kovo programs the kneeling shoulder tap push-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.