Plank Shoulder Taps
How to do Plank Shoulder Taps?
Plank shoulder taps are a dynamic variation of the straight arm plank that add an additional challenge to your core stability and upper body strength. This exercise involves alternating between tapping your shoulders with opposite hands while maintaining a stable plank position. It increases the engagement of the core, shoulders, and glutes, helping to improve coordination, balance, and core strength.
Steps to Perform a Proper Plank Shoulder Tap
1. Starting Position (Straight Arm Plank):
• Begin in a high plank position with your hands placed directly under your shoulders, arms straight, and feet hip-width apart for balance.
• Engage your core, glutes, and quads to maintain a straight line from head to heels. Your body should be in a firm, plank position without sagging or arching.
2. Tap One Shoulder:
• Lift your right hand off the floor and tap your left shoulder, keeping your body as still as possible. Focus on keeping your hips level and your core engaged to prevent twisting.
• Return your right hand to the floor in a controlled manner.
3. Tap the Other Shoulder:
• Immediately lift your left hand and tap your right shoulder, again keeping your hips stable and minimizing any shifting or rotation in your body.
• Return your left hand to the floor to complete one repetition.
4. Repeat:
• Alternate tapping your shoulders for the desired number of repetitions, maintaining good form and body alignment throughout.
Benefits of Plank Shoulder Taps
• Enhances Core Stability: The alternating shoulder taps challenge your core to stabilize your body while balancing on one hand, improving core strength and stability.
• Improves Shoulder Strength and Stability: Supporting your body weight on one hand engages and strengthens the shoulders, helping to build stability and prevent injury.
• Increases Coordination and Balance: The dynamic nature of plank shoulder taps improves coordination between your upper and lower body while enhancing overall balance.
• Engages Multiple Muscle Groups: This exercise targets the core, shoulders, glutes, and legs, providing a full-body workout that improves both strength and endurance.
• Functional Strength Development: By engaging multiple muscles simultaneously, plank shoulder taps help improve functional strength, which benefits athletic performance and daily movements.
• No Equipment Needed: Plank shoulder taps can be performed anywhere without the need for equipment, making them a convenient and versatile exercise for any fitness routine.
Tips for the proper execution of Plank Shoulder Taps
Core Engagement: Keep your core tight throughout the entire movement. This is key to minimizing any rotation or movement in your hips and torso as you lift each hand.
Hip Stability: Focus on keeping your hips level and preventing them from swaying side to side. A wider stance with your feet can provide better stability as you progress.
Slow and Controlled: Perform the shoulder taps slowly and with control to maximize core engagement and prevent losing form.
Breathing: Breathe steadily throughout the exercise. Inhale as you prepare to lift your hand, and exhale as you tap your shoulder. Controlled breathing will help stabilize your core and prevent fatigue.
Muscles worked when doing Plank Shoulder Taps
Primary Muscles:
•Core: Abdominals, obliques, and transverse abdominis (for stabilization)
•Shoulders: Anterior deltoids (for supporting body weight during the tap)
•Chest: Pectoralis major (helps stabilize the upper body during shoulder taps)
Secondary Muscles:
•Glutes: Engaged to maintain hip stability and prevent swaying
•Quadriceps: Help maintain the straight leg position and provide additional stability
•Lower Back: Erector spinae, supporting proper posture and alignment during the movement
•Triceps: Help support the arms during the plank and tap
Primary Muscle(s):
Abdominal
Oblique
Secondary Muscle(s):
Anterior delt
Triceps
Lower back
Equipment needed for Plank Shoulder Taps
Adjust the difficulty of Plank Shoulder Taps
How to make Plank Shoulder Taps harder?
How to make Plank Shoulder Taps easier?
How to make Plank Shoulder Taps harder?
To make Plank Shoulder Taps harder:
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Narrow Your Stance: Bring your feet closer together to increase the instability, forcing your core and shoulders to work harder to maintain balance.
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Add Resistance: Wear a weighted vest or place a resistance band around your arms to increase the difficulty.
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Increase Time Under Tension: Slow down the movement even more, holding each shoulder tap for a second or two before lowering your hand back to the floor.
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Perform on an Unstable Surface: Use a stability ball, BOSU ball, or balance board under your feet or hands to increase the challenge by introducing instability.
How to make Plank Shoulder Taps easier?
To make Plank Shoulder Taps easier:
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Widen Your Stance: Spread your feet wider than shoulder-width apart for better stability. This reduces the core challenge but helps maintain proper form.
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Perform on Your Knees: Lower your knees to the ground while keeping your upper body in plank position. This reduces the load on your core and shoulders, allowing you to focus on the tapping motion.
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Start with Fewer Reps: Begin by tapping your shoulders fewer times per set and gradually increase the repetitions as your core strength improves.
