Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Chest · Body Weight
Chest Tap Push Up
Chest Tap Push Up is an intermediate compound strength exercise that works the pectorals (chest), with the core and upper back assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
- Shoulders · Deltoids
- Triceps · Triceps Brachii
Secondary muscles
- Core · Rectus Abdominis, Obliques
- Upper Back · Trapezius
How to do Chest Tap Push Up
- Begin in a plank position with your hands placed slightly wider than shoulder-width apart and your body forming a straight line from head to heels.
- Lower your body by bending your elbows until your chest is just above the floor, keeping your elbows at a 45-degree angle to your body.
- Explosively push through your palms to lift your body back up, lifting both hands off the floor at the top of the movement.
- While in the air, tap your chest with both hands, then quickly place your hands back on the floor and repeat the movement for the desired number of repetitions.
Form tips
- Perform the movement with control, especially when lowering your body, to prevent injury.
- Keep your feet slightly wider apart to enhance stability during the explosive push-up and chest tap.
- Focus on a strong, explosive push to lift your body and hands off the floor for the chest tap.
Chest Tap Push Up alternatives
More pectorals exercises
Chest Tap Push Up FAQ
What muscles does Chest Tap Push Up work?
Chest Tap Push Up mainly works the pectorals in the chest (Pectoralis Major, Deltoids and Triceps Brachii). The core and upper back work as secondary muscles.
What equipment do you need for Chest Tap Push Up?
None. Chest Tap Push Up is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Chest Tap Push Up should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Chest Tap Push Up good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Chest Tap Push Up burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Chest Tap Push Up?
Other exercises for the pectorals include Band Push-Up, Assisted Weighted Push Up, Resistance Band Assisted Push-Up and Suspension Trainer With Grips Decline Push-Up.
For developers
Use Chest Tap Push Up in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_7AM24A" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_7AM24A", "name": "Chest Tap Push Up", "model": "male", "target": "Pectorals", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_7AM24A/mp4-720.mp4?…", "poster": "https://…/ex_7AM24A/poster.jpg?…" } }