Parallette Alternating Shoulder Tap Push Up

Instructions for proper form

1. Start in a plank position with your hands on the parallette bars, shoulder-width apart. 2. Lower your body into a push-up by bending your elbows, keeping your body straight from head to heels. 3. Push back up to the starting position. 4. After completing the push-up, lift your right hand off the bar and tap your left shoulder. 5. Place your right hand back on the bar and repeat the push-up. 6. Alternate tapping your left shoulder with your left hand after each push-up. 7. Maintain a tight core and keep your hips stable throughout the movement.

Common mistakes to avoid

1. Allowing hips to sag or rise too high. 2. Not keeping the body in a straight line. 3. Losing balance when tapping the shoulder. 4. Failing to fully extend the arms during the push-up phase.

Benefits

Specific benefits of the exercise

1. Builds upper body strength, targeting the chest, shoulders, and triceps. 2. Improves core stability and balance. 3. Enhances coordination and body control.

Expected results and timeframe

With consistent practice, you can expect to see increased upper body strength and improved core stability within 4-6 weeks..

Who this exercise is best for

This exercise is best for individuals looking to enhance their upper body strength, particularly those with an intermediate fitness level who have experience with push-ups and bodyweight exercises.

Scientific studies supporting its effectiveness

Studies demonstrate that calisthenics and bodyweight exercises improve muscular endurance and strength, particularly when incorporating compound movements like push-ups (Cressey, 2014).

Variations

Beginner modifications

1. Perform push-ups on your knees instead of your toes. 2. Tap your shoulder while remaining in a standard push-up position on the floor without parallette bars.

Advanced progressions

1. Elevate your feet on a bench or stability ball during the push-up. 2. Add a rotation after each shoulder tap to engage the obliques.

Integrations

Complementary exercises

1. Plank Variations (Front, Side, Reach) 2. Dips on Parallette Bars

Super set recommendations

Pair this exercise with tricep dips or chin-ups for an effective super set targeting upper body strength.

Sample workout routines

An example routine could be: 1. Parallette Alternating Shoulder Tap Push Up – 3 sets of 10-15 reps; 2. Plank to Push-Up – 3 sets of 8-12 reps; 3. Dips on Parallette Bars – 3 sets of 8-10 reps.

Exercise combinations

Combine with exercises like push-ups and shoulder taps or variations of rows to create a balanced upper body workout.

Best time to do this exercise in your workout

This exercise is best performed in the strength training portion of your workout when your energy levels are highest, typically after warming up and before moving on to accessory lifting.