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Shoulder Tap

Step by step instructions, muscle activation and variants for the Shoulder Tap.

EasyAbsUpper chest

About this exercise

The shoulder tap is a bodyweight core stability exercise performed in a high plank position. By lifting one hand to tap the opposite shoulder while balancing on three points of contact, the exercise challenges the anti-rotation stability of the core, hips, and shoulder girdle.

How to Perform

  • Start in a high plank position with wrists directly under shoulders, body forming a straight line from head to heels
  • Brace your core and squeeze your glutes to minimize hip rotation
  • Lift your right hand and tap your left shoulder, then return the hand to the floor
  • Lift your left hand and tap your right shoulder, then return it
  • Keep your hips as level as possible throughout — avoid rocking side to side
  • Continue alternating taps for the desired number of repetitions

Muscle Activation

Primary
AbsUpper chestMiddle chestObliques
Secondary
BicepsTricepsFront shouldersOuter forearm

Common Mistakes

Common mistakes content is coming soon.

About the Shoulder Tap

The Shoulder Tap is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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