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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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 12-15 reps per side. Rest 45s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
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
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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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.
Our library labels Plank Shoulder Tap as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Plank Shoulder Tap. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Plank Shoulder Tap is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.