Quick Answer
Shoulder Tap Plank is a intermediate strength exercise that targets your abdominals and shoulders. It uses only your bodyweight. Start in a high plank position, hands directly under shoulders, body straight.
Video Tutorial
How to Perform the Shoulder Tap Plank
- 1
Start in a high plank position, hands directly under shoulders, body straight.
- 2
Widen feet slightly for better stability.
- 3
Engage core and glutes to minimize hip rotation.
- 4
Lift your right hand off the ground and tap your left shoulder.
- 5
Return right hand to the ground with control.
- 6
Lift your left hand off the ground and tap your right shoulder.
- 7
Return left hand to the ground. Continue alternating sides.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Shoulder Tap Plank isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Shoulder Tap Plank work?
The Shoulder Tap Plank primarily works your abdominals and shoulders. Secondary muscles include the obliques and triceps.
What equipment do I need for the Shoulder Tap Plank?
The Shoulder Tap Plank needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Shoulder Tap Plank suitable for beginners?
The Shoulder Tap Plank is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Shoulder Tap Plank should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Shoulder Tap Plank every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals and shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.