Plank Shoulder Taps being performed with proper form

How to do Plank Shoulder Taps

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
115,168
Popularity Rank
501st
Difficulty
Intermediate
Abs Strength
65 mSCORE 110th
Equipment Required
    Bodyweight-only

Workouts with Plank Shoulder Taps

    Target muscles worked

    Primary Muscles
    Abs
    Secondary Muscles
    Chest, Shoulders

    Instructions for Proper Form

    Plank Shoulder Taps is a variation on the standard Plank. Like Plank, this exercise primarily targets your core, but the movement itself adds a lot more instability to the exercise. By tapping each shoulder with the opposite hand, you force your core to stabilize even more. This is a great exercise for improving core stability and shoulder strength.

    1. Position your body on the ground in a pushup position. Engage your core to maintain stability throughout the exercise.
    2. Raise one hand to your opposite shoulder while balancing and maintaining a straight back.
    3. Return to the starting position while maintaining tension in your core.
    4. Alternate sides and repeat
    5. Maintain good posture by keeping you core engaged and your back straight.
    6. You should feel this exercise primarily in your core, but may feel some tension in your chest or shoulders from holding yourself in the pushup position.

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      6
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      7
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    Alternatives & Variations to Plank Shoulder Taps

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    6. 6. Leg Raise

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    7. 7. Bicycle Crunch

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      Bicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.

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