- EquipmentBodyweight
- PatternCore
- Reps8 to 20 reps
- Joint loadWrist
Get into a push-up position with straight arms and your feet a little wider than hip width.
First cueKeep the hips level.
How to do the Plank Shoulder Tap
Set up. Get into a push-up position with straight arms and your feet a little wider than hip width.
- Brace and lift one hand to tap the opposite shoulder.
- Place it back down.
- Alternate hands while keeping the hips still.
Form cues
- Keep the hips level.
- Move slowly.
- Widen the feet to make it easier.
Common mistakes
- Rocking the hips side to side.
- Letting the back sag.
Muscles worked
Main target: Abs. The rectus abdominis runs down the front of the trunk. It curls the trunk forward and, more often in training, stops the spine arching under a load.
On the way: Obliques and Front delts.
Its other side: Lower back, in the trunk pattern.
What to pair it with
Movements that round out a workout with the Plank Shoulder Tap, from the same catalog the StatBlockFit app logs.
- Back Extension Superset partner: it trains the other side of the trunk pattern, so the two can alternate.
- Russian Twist Often left out: it trains the obliques, a job the moves above leave undone.
A complete workout around it
4 movements, the Plank Shoulder Tap first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Plank Shoulder Tap 3 × 8 to 20 reps
- Back Extension 3 × 10 to 20 reps
- Russian Twist 3 × 12 to 30 reps
- Hanging Leg Raise 3 × 6 to 20 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Gym or cable swap
Machine Crunch
Machine
Less load on the wrist
Hanging Leg Raise
The Plank Shoulder Tap loads the wrist by the catalog's joint rule, the one the app's workaround mode uses; this one does not.
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Variations and preparation
A variation of: Plank.
Other variations of the Plank: Side Plank, Hollow Hold, Bear Hold and Mountain Climber.
Do before it: Plank (same movement, lighter) and Dead Bug (bracing).
Track it in StatBlockFit
In the StatBlockFit app the Plank Shoulder Tap is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Plank Shoulder Tap?
Set up: Get into a push-up position with straight arms and your feet a little wider than hip width. Steps: 1. Brace and lift one hand to tap the opposite shoulder. 2. Place it back down. 3. Alternate hands while keeping the hips still. Form cues: Keep the hips level. Move slowly. Widen the feet to make it easier. Common mistakes: Rocking the hips side to side. Letting the back sag.
What muscles does the Plank Shoulder Tap work?
It trains the abs as its main target and works the obliques and front delts on the way.
What can I do instead of the Plank Shoulder Tap?
In a gym: Machine Crunch. With less load on the wrist: Hanging Leg Raise. Each trains the same main muscle.
What should I pair the Plank Shoulder Tap with?
Good partners in the same workout are Back Extension and Russian Twist.