Plank Shoulder Tap

Plank shoulder tap combines the benefits of a traditional plank with the added challenge of alternating shoulder taps. 

In a single movement, you can work not just your core, but also your shoulders, arms, and back. This makes plank shoulder tap a must-have in any gym routine. 

Today, we’re here to teach you everything you need to know. Below, you’ll find more information on how to perform this exercise and the best way to maximize its results.

How To Do

  1. Begin on your hands and knees with your hands shoulder-width apart and wrists positioned directly under your shoulders.
  2. Step your feet back under your legs are completely straight and you’re in a plank position.
  3. Shifting your weight more into your left hand, exhale as you lift your right hand to tap your left shoulder.
  4. Inhale as you return the right hand to the floor and repeat the movement on the other side. This time bring your left hand to your right shoulder.
  5. Repeat as necessary.

Tips From Expert

  • Ensure your hands are directly under your shoulders. Your body should form a diagonal line from your head to your toes. 
  • Your head, chest, back, and knees should be in one straight line.
  • Keep a straight plank position with your elbows extended.
  • Engage your core throughout the movement. Allow your hips to rotate slightly for each tap without over-rotating.
  • Keep your head and neck in a neutral position. Avoid cranking your neck upwards or looking down at your feet.

Optimal Sets and Reps

Depending on your unique fitness goals, you will want to use different combinations of sets and reps. Below, you’ll find evidence-based recommendations you can use to structure your workouts.

Training Type Sets Reps
Strength Training 4–5 10–16
Hypertrophy N/A N/A
Endurance Training 2–3 20–26
Power Training N/A N/A
Optimal Sets & Reps of Plank Shoulder Tap

How to Put in Your Workout Split

Planks are a popular exercise that primarily strengthens the core muscles, including the rectus abdominis and obliques. Although the shoulder, forearm, and back muscles play a supporting role.

The addition of shoulder taps to a traditional plank helps to enhance its muscle-strengthening benefits while also challenging balance.

It’s an ideal variation for experienced lifters with enough strength to hold a plank for at least 30 seconds. Some options for integrating it into your workouts include:

  • Warm-Up — Core exercises are an ideal addition to a legs-day warm-up since they can help activate your core muscles. A strong core supports your spine, effectively reducing tension in your lower back during compound exercises like squats and deadlifts.

  • Core-Focused Workout — You can combine plank shoulder taps with four or five other core exercises. Generally, these are performed after a leg or full-body workout. However, if you’re short on time, you can perform ab workouts at home.

  • Full-Body Workout — Research shows that full-body workouts are as effective as other split-style workouts. Furthermore, they’re ideal for anyone with only enough time for one or two workouts per week.

Being a bodyweight exercise, there aren’t any loading recommendations for plank shoulder taps. However, something to consider when planning your workouts is the amount of rest between sets.

For example, endurance training requires only 30-90 seconds between sets. Whereas individuals wanting to increase absolute strength should extend this time to between 3–5 minutes.

Primary Muscle Groups

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Upper Rectus Abdominis

If you’re after six-pack abs, then strengthening the upper and lower rectus abdominis will be your main priority.

These muscles are in the middle of your abdomen, with the upper rectus abdominis resting above the lower section. Both are mainly involved in flexing the spine, which involves a sit-up type motion.

During plank shoulder taps, the upper rectus abdominis muscles play a crucial role, helping you maintain a stable plank position. They are therefore instrumental in the safe and effective performance of this exercise.

Studies show that during a stable plank, the rectus abdominis muscles achieve 17%-32% MVC. Similar results are likely offered during this shoulder tap variation.

Lower Rectus Abdominis

Just below the upper rectus abdominis muscles, you’ll find the lower portion of this muscle group.

The lower rectus abdominis rests just above the pelvis in the middle of the abdomen. Because of its positioning, it’s more involved in supporting the pelvis and lumbar spine (lower back).

Its role is crucial to preventing strain on the lower back as you perform the plank shoulder tap. This is because it helps maintain balance through the pelvis, therefore supporting a neutral spine.

Obliques

The obliques, also known as the side abs, are located on the side of the abdomen. They consist of two muscles; the internal and external obliques, with the former resting beneath the latter.

Unlike the previous core muscle group, the obliques are more involved in twisting motions through the torso.

However, during plank shoulder taps, they play the same role as the upper rectus abdominis. Playing a key role in preventing unwanted sagging or twisting of the torso as you draw the opposite hand to the shoulder.

The external obliques have an activation rate of approximately 21%-45% during stable plank variations.

Secondary Muscle Groups

Erector Spinae

Muscles that span the entire length of your spine on either side.

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Anterior Deltoid

Muscles located at the front of your shoulder region

Lateral Deltoid

Muscles located at the side of your shoulder which gives your shoulders a rounded appearance.

Anterior Deltoid

The deltoid muscle group, located on the top of the shoulder, is made up of three separate heads. The anterior deltoid is the front-most portion of these heads, located on the front of the shoulder joint.

Due to its positioning, the main role of the anterior deltoid is flexing the shoulder joint. During plank shoulder taps it helps stabilize the shoulder joint, both while the arm is stationary and moving.

Lateral Deltoid

The lateral deltoid is located just behind the anterior head. It sits directly on top of the shoulder joint and is mostly involved in lifting the shoulder to the side.

Because one arm is responsible for bearing the entire weight of the body, shoulder stability is of utmost importance. The lateral deltoid, though not involved in the tapping motion, helps keep the shoulder safe by supporting shoulder alignment.

Erector Spinae

The erector spinae is a collection of tendons and muscles that run alongside your spine.

They work in conjunction with the core muscles since both play an important role in maintaining neutral spine positioning. This is the case during plank should taps since the erector spinae supports the lower back, preventing sagging or arching.

Wrist Flexors

The wrist flexors are a group of muscles located on the bottom side of the forearm. As the name suggests, they are responsible for flexing the wrist and fingers and allowing you to grip objects.

During plank shoulder taps, the wrist flexors help you maintain a strong wrist position.

This is integral to your ability to support your body weight with one arm without collapsing or overextending through the wrist.

Wrist Extensors

Directly opposite the wrist flexors, on the front side of the forearm, you’ll find the wrist extensors. These muscles help you to extend the wrist, or bend it backward.

While performing plank shoulder taps, the wrist extensors work alongside the flexors. Both are needed to stabilize the wrist to support the full weight of the body.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Sit-Up

Russian Twist

Dead Bug

Side Plank

Plank

Mountain Climber

Hanging Leg Raise

V-Up

Flutter Kick

Scissor Kick

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Kneeling Cable Crunch

Standing Ab Wheel Rollout

Dumbbell V-Up

Kneeling Ab Wheel Rollout

Renegade Rows

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

What are plank shoulder taps good for?

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.

What muscles do plank shoulder tap target?

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 for plank shoulder taps?

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.

Can you do plank shoulder taps every day?

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.

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