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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

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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