Shoulder Tap
Skip the guesswork: Shoulder Tap leans on pure bodyweight leverage for bracing strength that carries over.
How to do Shoulder Tap
- Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
- Engage your core and lift your right hand off the ground, reaching across to tap your left shoulder.
- Place your right hand back on the ground and repeat with your left hand tapping your right shoulder.
- Continue alternating shoulder taps while keeping your hips and torso stable.
- Repeat for the desired number of repetitions.
Shoulder Tap Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Change leverage or elevation before you add load.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Add reps first, then slow the lowering phase.
Common Shoulder Tap Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Pulling with the hip flexors while the abs stay slack
Start every rep by flattening the lower back down, then move.
Skipping warm-up sets and starting at working weight
Run two light build-up sets so the first hard set is not the first rep.
Easier and Harder Than Shoulder Tap
Swap Shoulder Tap For
Shoulder Tap — Frequently Asked Questions
How do you do the Shoulder Tap?
Start in a high plank position with your hands directly under your shoulders and your body in a straight line. Engage your core and lift your right hand off the ground, reaching across to tap your left shoulder. Place your right hand back on the ground and repeat with your left hand tapping your right shoulder. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Shoulder Tap work?
The Shoulder Tap primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Shoulder Tap should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Shoulder Tap good for beginners?
Yes. The Shoulder Tap is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Shoulder Tap?
Try the Cable Side Bend Crunch (bosu Ball), Barbell Press Sit-up or the Dumbbell Side Bend. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
