Primary
Core
Secondary
Shoulders, Chest
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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Plank shoulder taps add an anti-rotation challenge to the high plank by alternately lifting each hand to tap the opposite shoulder. This creates rotational forces that your core must resist while maintaining a stable plank position.
When to use it
Use for anti-rotation work for optimal results.
Who it's for
All fitness levels looking to build strength and muscle definition.
Start in a high plank with feet wider than hip-width for stability. Lift one hand and tap your opposite shoulder, then return it to the floor. Alternate sides while keeping your hips as still as possible—the goal is zero rotation or rocking.
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Start in a high plank position.
Keep your core tight.
Lift one hand and tap opposite shoulder.
Return hand to floor.
Alternate sides for optimal results.
Minimize hip rotation.
Anti-rotation challenge.
Don't let hips rock.
Go slow - this is a common issue that reduces exercise effectiveness.
Wider feet makes it easier.
Use shoulder taps when you want to progress from static planks to dynamic anti-rotation work. They build the stability needed for more advanced plank variations. Widen your feet if you struggle to keep hips still.
Hips rocking side to side.
Losing hip position during the Plank Shoulder Tap changes the loading pattern and can reduce the intended work for your Core. Keep your hips aligned with the setup cues and move only through the range you can control.
Moving too fast and losing control of the movement.
Rushing through the Plank Shoulder Tap makes it easier to lose position and harder to keep tension on your Core. Slow down enough to control both the lifting and lowering portions of each rep.
Not maintaining plank.
Isometric holds like the Plank Shoulder Tap build strength at specific joint angles. This mistake changes the angle and reduces how hard your Core has to work. Lock into position and hold it.
All fitness levels looking to build strength and muscle definition.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps per side. Rest 45s.
This is one example of how Plank Shoulder Tap could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Plank Shoulder Tap
The Plank Shoulder Tap primarily targets the Core, Obliques, making it an effective exercise for core development. Secondary muscles worked during the Plank Shoulder Tap include Shoulders, Chest, providing additional training stimulus. Stabilizer muscles engaged include Hips.
Yes, the Plank Shoulder Tap is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels looking to build strength and muscle definition. Start with lighter weights to master proper form before progressing.
For the Plank Shoulder Tap, the recommended approach depends on your goals. 3 sets of 12-15 reps per side. Rest 45s. For strength, use 10-12 reps per side. For muscle growth, perform 12-15 reps per side. For endurance, complete 15-20 reps per side.
Yes, the Plank Shoulder Tap can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting core.
Good alternatives to the Plank Shoulder Tap include: Plank, Dead Bug. These exercises target similar muscle groups as the Plank Shoulder Tap and can be used as substitutes based on your equipment availability, gym setup, or training preferences.