Reps Only exercise

Plank Shoulder Tap form, muscles worked, and workout tracking

The plank shoulder tap is a high-plank exercise in which one hand lifts to tap the opposite shoulder while the rest of the body stays motionless, training the obliques, transverse abdominis, and shoulder stabilizers to resist rotation on a narrowed base of support. Lifters use it to build anti-rotation control and single-arm support strength that transfers to push-up variations, crawling patterns, and unilateral pressing.

Plank Shoulder Tap illustration

How to do Plank Shoulder Tap

  1. 1Set up in a high plank with your hands directly under your shoulders and your feet slightly wider than hip width for a stable base.
  2. 2Brace your core and squeeze your glutes so your body forms one rigid line from head to heels.
  3. 3Shift your weight subtly onto one hand and lift the other to tap the opposite shoulder.
  4. 4Keep your hips level and square to the floor; do not let them rock side to side or rotate as the hand lifts.
  5. 5Return the hand to the floor under control, exhale, and repeat on the other side, alternating taps at a slow, deliberate pace.

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Track Plank Shoulder Tap in Plates

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