Smart Workout Diary

High Plank Shoulder Tap

The high plank shoulder tap is a bodyweight core-stability exercise performed from a straight-arm plank while alternately touching the opposite shoulder. It primarily trains the abdominals to resist trunk rotation, with meaningful work from the shoulders, chest, and triceps. It supports core control, shoulder stability, and full-body coordination.

Demonstration

High Plank Shoulder Tap — demonstration 1
High Plank Shoulder Tap — demonstration 2

Instructions

  1. Start on hands and knees, then place your hands directly below your shoulders with fingers spread.
  2. Step both feet back into a high plank, creating a straight line from head to heels. Brace your abdominals and squeeze your glutes.
  3. Shift your weight slightly into your left hand and both feet without allowing your hips to rotate.
  4. Lift your right hand and tap your left shoulder, then return the hand quietly beneath your right shoulder.
  5. Shift to the other side and tap your right shoulder with your left hand. Continue alternating with controlled repetitions.
  6. Keep your neck neutral and stop or regress the exercise if you cannot maintain a steady torso, stable shoulders, and comfortable wrists.
Muscle Group
Abs
Other Muscle Groups
Shoulders, Chest, Triceps
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Minimize hip sway: widen your feet slightly to create a more stable base while learning.
  2. Move slowly: each tap should be controlled; avoid rushing or shifting your shoulders far past your hands.
  3. Press the floor away to keep the upper back active and prevent the shoulders from collapsing.
  4. Exhale during each tap and keep the abdomen braced instead of holding your breath.
Exercise library