Home › Workouts › Arms

Plank Shoulder Taps

A plank on your hands where you tap each shoulder in turn. Your shoulders and core have to work together to stop you tipping over.

Level Beginner
Equipment None
Sets and reps 3 sets x 20 total
Works on Shoulders, core

How to do it

  1. Get into a push up position with your hands under your shoulders.
  2. Set your feet a little wider than usual - it makes balancing easier.
  3. Lift your right hand and tap your left shoulder, then put it back.
  4. Repeat with the left hand. Both taps together is one rep.

Common mistakes

  • × Swinging the hips side to side - if they rock, widen your feet.
  • × Rushing - slow taps are what make this work.
  • × Sagging the lower back once you get tired.
💡
One thing that matters

Imagine balancing a glass of water on your lower back. If it would spill, slow down.

How much

Sets and reps for Plank Shoulder Taps

Where you are Aim for
Just starting 3 sets x 10 total, knees down
The standard 3 sets x 20 total
Once it is easy 3 sets x 30 total, feet wide apart
🌬️
Breathing

One breath per tap, steady. Holding your breath makes the hips swing, which is the whole thing you are trying to stop.

Too hard, or too easy?

Where this sits

← Easier Plank 3 sets x 20-60 sec

Start here if you cannot do plank shoulder taps with clean form yet.
You are here Plank Shoulder Taps 3 sets x 20 total

Beginner · None

Questions

Plank Shoulder Taps, answered

What is the point of shoulder taps?

They train your core to stop your hips rotating while one hand is off the floor. That anti-rotation job is what a plank cannot teach, and it carries over to almost everything.

How do I stop my hips swinging?

Widen your feet. A wider base makes staying square much easier. Narrow the stance again as you get stronger - that is the progression.

Is it a shoulder exercise or a core exercise?

Core, mainly. The shoulders hold you up, but the work is in refusing to twist.

One exercise is never the whole story

Which day to do Plank Shoulder Taps, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.

Build My Free Plan
Arms

You can also try

🦾 Beginner

Triceps Dips

Triceps, shoulders

Targets the back of your arms. All you need is a chair.

3 sets x 10-15 →
🦾 Intermediate

Pike Push Ups

Shoulders, triceps

The best shoulder exercise you can do at home. Your own bodyweight does the job of a dumbbell.

3 sets x 8-12 →
🦾 Beginner

Arm Circles

Shoulders

Doubles as a warm up, but hold it long enough and your shoulders will be burning.

2 sets x 30 sec →
⚕️
This is general information, not medical advice

Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.

Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.

More about where these numbers come from is on the about page.