Beginner
Shoulder taps
Abs - Triceps - Lower chest - Upper chest

- On the floor in a push-up position, quickly bend one elbow bringing the hand to the opposite shoulder and extend and support on the floor again.
- Quickly and without pause alternate between both arms for a determined time.
Sessions
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Pike push-up
Intermediate
Triceps ∙ AnteriorDeltoid ∙ UpperChest

Neutral dips on rings
Intermediate
Triceps ∙ AnteriorDeltoid ∙ LowerChest

Elbow dips
Intermediate
Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Forearms

Tucked front lever rows on rings
Intermediate
Biceps ∙ Abs ∙ Lats ∙ RearDeltoid ∙ LowerTrapezius

Tucked flag
Intermediate
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ Obliques ∙ Triceps ∙ UpperChest ∙ UpperTrapezius

Tucked flag elevations
Intermediate
Obliques ∙ Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ Triceps ∙ UpperChest ∙ UpperTrapezius