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Shoulders · Body Weight
Decline Shoulder Tap
Decline Shoulder Tap is an intermediate compound strength exercise that works the delts (shoulders), with the triceps and core 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
- Delts
- Body part
- Shoulders
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Deltoids
- Chest · Pectoralis Major
Secondary muscles
- Triceps · Triceps Brachii
- Core · Rectus Abdominis, Obliques
How to do Decline Shoulder Tap
- Begin by placing your feet on a bench and positioning your hands on the floor shoulder-width apart. Your body should be in a decline position with your feet elevated.
- Engage your core and ensure your body forms a straight line from your head to your heels.
- Lift your right hand off the floor and tap your left shoulder, lightly rotate your hips according to the tap side.
- Return your right hand to the floor and repeat the movement with your left hand, tapping your right shoulder. Continue alternating for the desired number of repetitions.
Form tips
- Keep your core engaged throughout the exercise to maintain a straight body line and avoid sagging your hips.
- Avoid letting your shoulders sag; keep them stable and aligned with your hands.
- Use a stable bench to prevent any movement or slipping during the exercise.
Decline Shoulder Tap alternatives
More delts exercises
Decline Shoulder Tap FAQ
What muscles does Decline Shoulder Tap work?
Decline Shoulder Tap mainly works the delts in the shoulders (Deltoids and Pectoralis Major). The triceps and core work as secondary muscles.
What equipment do you need for Decline Shoulder Tap?
None. Decline Shoulder Tap is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Decline Shoulder Tap 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 Decline Shoulder Tap good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Decline Shoulder Tap 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 Decline Shoulder Tap?
Other exercises for the delts include Smith Machine Shoulder Press, Barbell Standing Shoulder Press, Standing Shoulder Press Dumbbell and Seated Shoulder Press Barbell.
For developers
Use Decline Shoulder Tap 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.
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