This exercise involves tapping your chest with one hand, then performing a push-up, and repeating the process with the other hand. It targets the chest, triceps, and core muscles.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Improves agility and coordination
- Increases speed and quickness
- Enhances footwork and balance
- Develops reaction time and decision-making skills
- Provides cardiovascular and muscular endurance training
- Can be modified for different skill levels and sports
How to perform
- Start in a plank position with your hands shoulder-width apart and your feet together.
- Lower your chest towards the ground, tapping your left hand to your right shoulder.
- Push back up to the plank position.
- Lower your chest towards the ground again, this time tapping your right hand to your left shoulder.
- Push back up to the plank position.
- Bend your elbows and lower your chest towards the ground for a push-up.
- Push back up to the plank position.
- Repeat steps 2-7 for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Chest
Primary
Triceps
Primary
Shoulder
Primary
Abs
Secondary