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Exercise library · Abs

Plank shoulder taps

Core stability for the abs with your bodyweight.

How to do it

1 of 3

High plank, feet a bit apart

  1. Starting position

    Hold a high plank with hands under shoulders, legs straight, and feet slightly wider than your hips.

  2. The movement

    Lift one hand to tap the opposite shoulder, put it down, then switch sides while keeping your hips still.

Most common mistake

Don't rock your hips, brace your abs and press your supporting hand into the floor.

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Muscle group
Abs
Equipment
Bodyweight
Where
Home or gym
Logged as
Reps

Muscles worked

As soon as one hand leaves the floor you are on three points of contact, and your body wants to twist down towards the side with no hand. Stopping that twist is the job of the obliques and the deep abdominal muscle, while the rectus abdominis keeps your body straight. The shoulder of your supporting arm carries more weight than in a regular plank, and your glutes help lock your hips. The longer your hand stays at your shoulder, the harder it gets.

Common mistakes

  • Your chest sinks between your shoulder blades. As your shoulders tire, many people hang in their arms. Push the floor away so your shoulder blades spread and your upper back feels solid.
  • Your bum rises when it gets hard. Hips pointing at the ceiling make balancing on three points easier, but the point is lost. Do fewer taps rather than raise your hips.
  • Your hands slap back and forth. Fast taps make the exercise easier, as each hand is off the floor for only a moment. Lift your hand calmly, touch your shoulder, count to one and put it down.

Variations and alternatives

  • The plank is the foundation. If you cannot hold a still plank with good form, start there.
  • The renegade row swaps the tap for a dumbbell row and is a clear step up.
  • The band pallof press trains the same resistance to rotation standing up, if your wrists do not like carrying your bodyweight.

Sets and reps

Count taps per side. Two to three sets of 8 to 12 per side go a long way, with a minute's rest. If it is too hard, put your hands on a sturdy bench, as your arms carry less when your body is on an incline. How sets, reps and rest fit together is explained in the guide to sets and reps.

Then make it harder one step at a time: slower taps, less distance between your feet and finally your feet on a low step. Each step makes the same exercise a little harder, which is the heart of progressive overload. If your wrist or shoulder hurts, rather than just feeling tired, stop the exercise and have a doctor or physiotherapist look at it.

Also called

  • shoulder taps
  • plank shoulder tap

Swap for

Taken, or missing the equipment? The same movement with something else.

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