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Abs

Plank Shoulder Tap

The Plank Shoulder Tap is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: upper abs 24%, obliques 24% and lower abs 22%.

Level: IntermediateEquipment: BodyweightMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Set up in a straight-arm plank with feet a little wider than hip-width.
  2. Brace the abs and squeeze the glutes.
  3. Lift one hand and tap the opposite shoulder without shifting the hips.
  4. Place the hand back under the shoulder.
  5. Tap with the other hand and keep alternating.

Tips

  • Widen the feet to make it easier, bring them together to make it harder.
  • Move the hand slowly: the challenge is keeping the hips still.

Common mistakes

  • Rocking the hips side to side with each tap.
  • Letting the hips rise to gain balance.
  • Rushing the taps.

Muscles worked by the Plank Shoulder Tap

  • Upper abs Primary24%
  • Obliques Primary24%
  • Lower abs Primary22%
  • Front delts Minor7%
  • Serratus anterior Minor6%
  • Gluteus maximus Stabilizer5%
  • Spinal erectors (lower back) Stabilizer4%
  • Hip flexors Stabilizer4%
  • Quads (rectus femoris) Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Lifting a hand or foot makes the trunk resist rotation. Holding the body straight against gravity is anti-extension: rectus abdominis and the obliques brace, with the shoulders, glutes and hip flexors holding the position.

Plank Shoulder Tap alternatives

Same equipment

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Make it harder

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Frequently asked questions

What muscles does the Plank Shoulder Tap work?

Mainly the upper abs, obliques and lower abs.

Is the Plank Shoulder Tap good for beginners?

The Plank Shoulder Tap is rated intermediate. If you are new, learn the Dead Bug first and build up from there.

What is a good alternative to the Plank Shoulder Tap?

For example the Knee to Elbow Plank, Plank with Arm Reach and Weighted Plank. They train mostly the same muscles, some with different equipment.

How do you make the Plank Shoulder Tap harder?

Add weight or reps, or move on to the Weighted Plank and Weighted Hollow Body Hold.

Sources

  • McGill 2010, Strength Cond J 32(3):33-46 (core training)

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