Shoulder Tap Push-up

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.

Lower your body towards the ground by bending your elbows, keeping them close to your sides.

As you push back up, lift your right hand off the ground and tap your left shoulder.

Return your right hand to the ground and repeat the push-up, this time lifting your left hand and tapping your right shoulder.

Continue alternating shoulder taps with each push-up repetition.

Maintain a stable core and avoid excessive hip rotation throughout the exercise.

Repeat for the desired number of repetitions.

Losing tension in the core or lower back partway through the movement — because Shoulder Tap Push-up loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.

Flaring the elbows too wide or letting the hips sag/pike, which shifts load off Pectorals and stresses the shoulder joint.

Rushing through reps using momentum rather than controlling both the lifting and lowering phase, which is especially important since there's no external load to force good tempo.

Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.