Smart Workout Diary

Shoulder Tap

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

Demonstration

Shoulder Tap — demonstration 1
Shoulder Tap — demonstration 2

Instructions

  1. Start on hands and knees, then place your hands directly under your shoulders and extend both legs into a high plank.
  2. Create a straight line from head to heels, brace your abs, squeeze your glutes lightly, and keep your gaze down.
  3. Shift your weight gently into one hand and tap the opposite shoulder with the free hand without twisting your torso.
  4. Return the hand under the shoulder, then alternate sides in a slow, controlled rhythm. Stop or regress if you cannot keep the hips level.
Muscle Group
Abs
Other Muscle Groups
Shoulders, Chest, Triceps
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Minimize hip movement: widen your feet slightly if your pelvis rocks from side to side.
  2. Move deliberately: a slower tap with a stable torso is more useful than fast repetitions.
  3. Keep wrists comfortable: distribute pressure through the whole hand and stop if wrist or shoulder pain occurs.
Exercise library