Who Should Do?
Athletes
There are plenty of plank benefits for athletes. Most of which have to do with the effects that plank variations have on core strength.
Strengthening the rectus abdominis, obliques, and erector spinae helps to enhance balance and power during dynamic movements. These include things like sprinting, throwing, and vertical jumps.
However, the addition of shoulder taps into a traditional plank exercise can also impact shoulder stability. This refers to your ability to perform shoulder movements without the risk of strains or tears.
By strengthening the anterior and lateral deltoids, you can help support healthy shoulder function and mobility.
People Rehabilitating Lower Back Injuries
Plank shoulder taps are a great option for individuals rehabilitating a lower back injury. This is mostly due to the impact they have on core stability. Stronger core muscles help support the lumbar spine, effectively reducing strains and pains.
Additionally, they help to strengthen many of these muscles with less strain on the lower back compared to sit-ups.
However, it’s important that you do these exercises alongside a trained professional to prevent your risk of re-injury.
Who Should Not Do?
Beginners
Plank shoulder taps are generally not considered a beginner-friendly exercise. They require ample amounts of core and upper body strength while simultaneously testing your balance.
For that reason, it’s better to start with simple core and upper body exercises before upgrading to plank shoulder taps. Standard planks, push-ups, and leg raises are good beginner-friendly exercises you can use to build strength.
People With Wrist Injuries
Most wrist injuries occur as a result of overbending or stretching the wrist and are often caused during sports activities.
Performing weight-bearing exercises to help improve the condition of weak or injured wrists is a common part of rehabilitation programs. However, plank shoulder taps aren’t the best option for people who are dealing with a pre-existing wrist injury.
This is because having to support your body weight with a single arm places plenty of load on the wrist. So if you’re trying to decide between planks vs. crunches to strengthen your core, crunches will be the better option.
Benefits Of The Plank Shoulder Tap
Supports Posture
As many as 70% of people with poor posture report feeling muscle pain, including in their neck, shoulders, and back. It is often caused by spending long periods seated for work, which causes muscular weakness and imbalances.
Performing plank shoulder taps can help prevent poor posture by strengthening the core muscles to prevent slouching. Strong erector spinae muscles also work to keep the spine extended and upright.
Reduces Lower Back Pain
Maintaining a neutral spine during the shoulder tap movement helps build strength in the rectus abdominis, obliques, and erector spinae. These are all essential core muscles for reducing lumbar spine stress. They are even commonly referred to as a natural brace for humans.
Because of this plank shoulder taps are an effective solution for preventing and treating lower back pain.
Improves Flexibility
By stabilizing the hips and shoulders during the movement, the plank shoulder tap encourages proper joint function. Over time, this can help you to maintain or improve flexibility in these areas.
Enhanced core strength from this exercise also supports proper movement patterns. Helping you to achieve greater overall flexibility in daily activities or while performing sports.
Frequently Asked Questions
Plank shoulder taps are an excellent exercise for strengthening the core. They’re a great addition to core-specific workouts or can be used to activate the core before full-body compound lifts.
In plank shoulder taps, the core muscles, including the upper and lower rectus abdominis muscles and obliques are the primary movers. However, the deltoids, erector spinae, and forearm muscles work synergistically to support the core muscles.
How many reps you do will depend on your unique training goals. For example, individuals wanting to increase muscular endurance should perform more reps with less time between sets.
It’s not a good idea to do plank shoulder taps every day. Instead, you should aim to perform this exercise with at least 1–2 days rest in between. This will give your muscles time to adequately recover.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
- Schoenfeld, B.J., Grgic, J., Van, D.W. and Plotkin, D.L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports, [online] 9(2), pp.32–32. doi:https://doi.org/10.3390/sports9020032.
- Ramos-Campo, D.J., Benito-Peinado, P.J., Andreu-Caravaca, L., Rojo-Tirado, M.A. and Rubio-Arias, J.Á. (2024). Efficacy of Split Versus Full-Body Resistance Training on Strength and Muscle Growth: A Systematic Review With Meta-Analysis. The Journal of Strength and Conditioning Research, [online] 38(7), pp.1330–1340. doi:https://doi.org/10.1519/jsc.0000000000004774.
- Freitas, B., Simão, R., Miranda, F., Jefferson, Lemos, A. and Willardson, J.M. (2009). Rest Interval between Sets in Strength Training. Sports Medicine, [online] 39(9), pp.765–777. doi:https://doi.org/10.2165/11315230-000000000-00000.
- Sevensma, K.E., Leavitt, L. and Pihl, K.D. (2023). Anatomy, Abdomen and Pelvis, Rectus Sheath. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK537153/.
- 1a, H., Arabacı, R., Kamil, A., 2c, G., Zühtü, Y., 1d, B., Pancar, S. and Şekir, U. (n.d.). Muscle Activity of Core Muscles During Plank Exercise on Different Surfaces. [online] doi:https://doi.org/10.15314/tsed.1170285.
- Athanasios Mandroukas, Yiannis Michailidis, Kyranoudis, A.E., Kosmas Christoulas and Metaxas, T. (2022). Surface Electromyographic Activity of the Rectus Abdominis and External Oblique during Isometric and Dynamic Exercises. Journal of Functional Morphology and Kinesiology, [online] 7(3), pp.67–67. doi:https://doi.org/10.3390/jfmk7030067.
- Kinney, A.L., Giel, M., Harre, B., Heffner, K., McCullough, T., Savino, M., Scott, A. and Barrios, J.A. (2021). Surface Electromyography of the Internal and External Oblique Muscles During Isometric Tasks Targeting the Lateral Trunk. Journal of Sport Rehabilitation, [online] 30(2), pp.255–260. doi:https://doi.org/10.1123/jsr.2018-0442.
- Adel Elzanie and Varacallo, M. (2024). Anatomy, Shoulder and Upper Limb, Deltoid Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK537056/.
- Yoshimasa Sakoma, Sano, H., Shinozaki, N., Yoshiaki Itoigawa, Yamamoto, N., Ozaki, T. and Eiji Itoi (2010). Anatomical and functional segments of the deltoid muscle. Journal of Anatomy, [online] 218(2), pp.185–190. doi:https://doi.org/10.1111/j.1469-7580.2010.01325.x.
- Henson, B., Kadiyala, B. and Mary Ann Edens (2023). Anatomy, Back, Muscles. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK537074/.
- Deak, N., Black, A.C. and Bordoni, B. (2023). Anatomy, Shoulder and Upper Limb, Wrist Flexor Retinaculum. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK545198/.
- Ramage, J.L. and Varacallo, M. (2023). Anatomy, Shoulder and Upper Limb, Wrist Extensor Muscles. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK534805/.
- Ángela Rodríguez-Perea, Waleska Reyes-Ferrada, Jerez-Mayorga, D., Luis Chirosa Ríos, Van, R., Ignacio Chirosa Ríos and Martínez-García, D. (2023). Core training and performance: a systematic review with meta-analysis. Biology of Sport, [online] 40(4), pp.975–992. doi:https://doi.org/10.5114/biolsport.2023.123319.
- Lin, J. (2016). Potential risks of sit-up exercise to low back pain. [online] ResearchGate. Available at: https://www.researchgate.net/publication/304877175_Potential_risks_of_sit-up_exercise_to_low_back_pain.
- Nih.gov. (2024). Overview: Wrist injuries. [online] Available at: https://www.ncbi.nlm.nih.gov/books/NBK563103/.
- Indri Hapsari Susilowati, L. Meily Kurniawidjaja, Susiana Nugraha, Sjahrul Meizar Nasri, Pujiriani, I. and Bonardo Prayogo Hasiholan (2022). The prevalence of bad posture and musculoskeletal symptoms originating from the use of gadgets as an impact of the work from home program of the university community. Heliyon, [online] 8(10), pp.e11059–e11059. doi:https://doi.org/10.1016/j.heliyon.2022.e11059.
- Chang, W.-D., Lin, H.-Y. and Lai, P.-T. (2015). Core strength training for patients with chronic low back pain. Journal of Physical Therapy Science, [online] 27(3), pp.619–622. doi:https://doi.org/10.1589/jpts.27.619.
0 Comments