Pushups to Shoulder Taps (Modified)
The modified version runs the same press-then-tap sequence from the knees or an incline, shrinking the load so beginners can learn the weight-shift skill before full bodyweight arrives. It exists because most people can either press or stabilise early on — this lets them practise both without failing at either. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 sets x 4-6 reps (press + both taps) | 90 sec - 2 min |
| Muscle | 3 sets x 9-12 reps | 60-90 sec |
| Endurance | 2-3 sets x 18-27 reps | 30-45 sec |
Rep ranges per Helms 2014 · Schoenfeld 2016.
Level — Beginner
Beginner — the right starting point for the press-plus-stability combo; progress the base, never the sloppiness.
Proper form — 5 cues
- Choose your base — knees down on a mat, or hands on a bench or low table.
- Perform one push-up through the fullest range your base allows.
- Shift weight onto one hand and touch the opposite shoulder deliberately.
- Repeat on the other side, keeping the hips as still as a parked car.
- Reset the body line before the next press — the reset is part of the rep.
Breathing: Exhale on the press, then keep easy, continuous breaths through the taps and the reset.
The 3 mistakes Maddy corrects most
Common questions
Should I modify with knees down or hands elevated?
Hands elevated preserves the straight body line, so the taps train the same full-body stillness you will need later — choose it if a bench, sturdy chair, or staircase is available. Knees down needs nothing but a mat and controls wobble better for very new trainees. Either way, the progression is the same: lower the surface or straighten the legs as control improves.
Is this combination worth doing if I can't do full push-ups yet?
Yes — arguably it is most valuable exactly then. You develop the pressing pattern and the weight-shift skill in parallel, so when your first full push-up arrives, the stability to use it well arrives with it. People who train only the press often reach full push-ups with hips that swing the moment anything asymmetric happens.
How do I know when to progress to the full version?
Three checks: you complete 10 to 12 modified reps with the full press-tap-tap sequence, your hips stay level through every tap, and the final rep looks like the first. Meet all three and either lower your incline a step or move from knees to toes for the taps only, keeping knee push-ups for the press until the full combination clicks.
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