What is Shoulder Taps?

Shoulder Taps are a bodyweight plank variation where you alternate tapping the opposite shoulder from a push-up position, targeting the core and shoulder stabilizers. This medium-difficulty move builds core stability, anti-rotation strength, and shoulder control. No equipment required; adjust hand and foot width to modify difficulty.

How to Do Shoulder Taps

  1. Set up: Start in a push-up position with hands narrow and feet wide; tuck the tailbone into posterior pelvic tilt and hollow your core to remove any arch.
  2. Brace core: Create total-body tension: squeeze glutes, engage abs, and press fingertips into the floor to stabilize shoulders before initiating movement.
  3. Load one arm: Shift weight onto one arm by driving it into the floor; keep that elbow straight and the shoulder packed to protect the joint.
  4. Tap shoulder: Slowly lift the opposite hand and tap the opposite shoulder while exhaling; control the motion and resist torso rotation.
  5. Alternate reps: Return the hand under control and repeat on the other side, keeping hips square; widen feet to make it easier or bring feet closer to progress.

Muscle Groups

Core

Description

Start in a Push Up position but take a wide stance with your feet and a narrow stance with your hands. You should be Hollow & in Posterior Pelvic Tilt (eliminate any arch in your back, tuck your tailbone, engage your core)

Try to load your weight onto one arm. Keep that arm straight and drive it into the floor, as you slowly raise the opposite hand to tap your shoulder. Return to the start and alternate sides for repetitions.

Keep the hips and shoulders square. Restrict rotation as much as possible by generating total body tension - Core engaged, squeeze the glutes, grip the floor with your fingertips. Exhale as you lift your hand.

Control difficulty by adjusting the distance between your hands, and your feet. Hands close together, feet wide apart, will make it easier.

Movement Group

Core

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of shoulder taps?

Shoulder taps strengthen core anti-rotation ability, improve shoulder stability, and enhance balance and coordination. They translate to better plank and push-up control while requiring no equipment, making them effective for functional core conditioning.

What are common mistakes to avoid when doing shoulder taps?

Common mistakes include letting the hips rotate or sag, arching the lower back, bending the supporting elbow, and rushing reps. Avoid these by bracing the core, squeezing glutes, keeping shoulders packed, and performing slow, controlled taps.

How can I progress or regress shoulder taps?

To regress, perform taps with hands elevated on a bench, widen your feet, or do knee shoulder taps. To progress, bring feet together, slow the tempo, add a weighted vest, or practice single-arm plank holds to increase demand.