If you're looking to strengthen your shoulders and core, the Close Grip Push Up Shoulder Tap exercise is the perfect addition to your workout routine. This compound exercise not only targets your pectoral muscles but also engages your deltoids, triceps, and core muscles. In this article, we will delve into the benefits of this exercise, how to perform it correctly, and why it's a great choice for both beginners and advanced fitness enthusiasts.
Shoulder Strength: This exercise primarily targets the deltoid muscles, which are responsible for shoulder abduction and flexion. By incorporating the Close Grip Push Up Shoulder Tap into your routine, you'll help build strength and stability in your shoulders.
Triceps Activation: In addition to the deltoids, the triceps brachii muscles are also significantly activated during this exercise. As you perform the push-up motion, your triceps work to extend your elbows, enhancing their strength and definition.
Core Stability: The Close Grip Push Up Shoulder Tap requires significant core engagement to maintain a stable body position during the exercise. This helps to strengthen your abdominals, obliques, and lower back muscles, leading to better overall core stability.
Improves Body Awareness: Performing the Shoulder Tap component of this exercise challenges your body's balance and proprioception. By tapping your opposite shoulder while in the push-up position, you enhance your spatial awareness and body control.
Setup: Begin by positioning yourself face down on the floor in a push-up position. Place your hands slightly narrower than shoulder-width apart, keeping your elbows tucked close to your sides.
Execution: Lower your body toward the floor, maintaining a straight line from your head to your heels. Once your chest is about an inch off the ground, push through your hands, extending your elbows to return to the starting position.
Shoulder Tap: From the top push-up position, lift one hand off the ground and tap your opposite shoulder. Return the hand to the starting position, and repeat on the other side. Continue alternating shoulder taps for the desired number of repetitions.
Breathing: Inhale as you lower your body towards the floor, and exhale as you push back up to the starting position. Maintain steady breathing throughout the exercise to ensure proper oxygen flow.
Maintain Proper Form: Keep your body in a straight line throughout the movement, ensuring that your hips do not sag or lift too high. This helps maximize the activation of the targeted muscles and reduces the strain on your lower back.
Engage Your Core: Focus on contracting your abdominal muscles and maintaining a strong core throughout the exercise. This will enhance stability and prevent excessive movement of your hips and lower back.
Progress Gradually: If you're new to this exercise, start with modified push-ups on your knees and gradually progress to full push-ups. Once you have mastered the traditional push-up, you can incorporate the shoulder taps for an added challenge.
Increase Intensity: To make the exercise more challenging, you can elevate your feet on an elevated surface, such as a step or a bench. This increases the load on your upper body and further activates your core.
Incorporating the Close Grip Push Up Shoulder Tap into your workout routine can lead to significant improvements in shoulder strength, triceps activation, and core stability. This compound exercise engages multiple muscle groups simultaneously, making it a time-efficient choice for those looking to maximize their gains.
Remember to strive for proper form, engage your core, and progress gradually to ensure a safe and effective workout. Whether you're a beginner or an advanced fitness enthusiast, the Close Grip Push Up Shoulder Tap is a valuable addition to any fitness routine. Start incorporating it into your workouts today and start experiencing the benefits for yourself.
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