Exercise guide · Intermediate · Compound

Shoulder Tap: How to Do It & Muscles Worked

Shoulder taps are a bodyweight exercise performed in a high plank position, targeting the abs while also engaging the shoulders and triceps. The movement requires you to alternate tapping your shoulders with the opposite hand, challenging core stability and coordination.

Primary muscles
Abs
Secondary muscles
Triceps , Shoulders
Equipment
Body Weight
Level · type
Intermediate · Compound
Demonstration of the shoulder tap
Front view: muscles worked by the shoulder tap. Primary: abs. Secondary: triceps and shoulders.
Back view: muscles worked by the shoulder tap. Primary: abs. Secondary: triceps and shoulders.
Primary Secondary

How to do the shoulder tap

  1. Step 1: Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
  2. Step 2: Engage your core and lift your right hand off the ground, reaching across to tap your left shoulder.
  3. Step 3: Place your right hand back on the ground and repeat with your left hand tapping your right shoulder.
  4. Step 4: Continue alternating shoulder taps while keeping your hips and torso stable.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the shoulder tap by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Shoulder Tap alternatives

More exercises that train the abs as their main target:

More abs exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.