Shoulder Tap Plank

Posted on 29/01/2025
00:32 |

Benefits and Form of the Shoulder Tap Plank

The shoulder tap plank is a dynamic variation of the traditional high plank that involves alternating tapping each shoulder with the opposite hand while maintaining a stable, neutral plank position. This exercise engages the core, shoulders, and upper body, making it a great addition to any workout routine. The shoulder tap plank challenges your balance, stability, and coordination, all while helping to build strength in your core and upper body.

Benefits:

  1. Core Strength and Stability
    The primary benefit of the shoulder tap plank is its ability to target the core muscles. As you hold the plank position and lift each hand off the floor to tap your shoulder, your core muscles (including the rectus abdominis, obliques, and lower back) must work hard to maintain stability and prevent your hips from rocking side to side. This is excellent for improving both core strength and endurance.

  2. Improved Balance and Coordination
    The shoulder tap plank requires a high level of balance and coordination. Since you are lifting one hand off the ground at a time, the body must stabilise itself using the remaining three points of contact (feet and opposite hand). This trains your stabilising muscles and helps improve overall body control and coordination.

  3. Upper Body Strength
    While the shoulder tap plank predominantly targets the core, it also engages the shoulders, arms, and chest. Each time you lift one hand to tap your opposite shoulder, your shoulders and triceps are activated, helping to build upper body strength. Over time, this can improve your performance in other upper-body exercises, such as push-ups or overhead presses.

  4. Improved Posture
    Maintaining a strong and stable plank position is crucial for developing good posture. The shoulder tap plank strengthens the muscles responsible for stabilising the spine and shoulders, helping to improve your posture. The emphasis on keeping the body in a straight line from head to heels also teaches proper alignment, which can carry over into everyday activities.

  5. Increased Mental Focus
    Because the shoulder tap plank involves both physical and mental coordination, it encourages focus and concentration. Each tap requires attention to detail in order to avoid shifting your weight or destabilising your position. Over time, this can improve mental discipline and help you stay focused during other exercises and physical challenges.

  6. Enhanced Functional Strength
    The shoulder tap plank is a functional movement, meaning it mimics real-life activities that require stability and balance. Building strength and stability in this way can make everyday tasks, such as carrying objects or maintaining balance during dynamic movements, easier and more efficient.

  7. Full-Body Activation
    The shoulder tap plank is a compound exercise that engages multiple muscle groups simultaneously. While the core is the primary target, your glutes, legs, and upper body (especially the shoulders and arms) are all involved to maintain stability and strength during the exercise. This makes it a time-efficient exercise for overall body conditioning.

  8. Low-Impact and Adaptable
    The shoulder tap plank is a low-impact exercise, which means it puts minimal stress on the joints and is suitable for individuals of all fitness levels. It can be modified to suit your ability—whether you're a beginner who needs to start with shorter holds or an advanced athlete looking to add more taps or increase the duration of the hold.

Form:

To perform the shoulder tap plank correctly and maximise its benefits, follow these steps:

  1. Set Up the Plank Position:

    • Begin in a high plank position, with your hands directly beneath your shoulders and your feet about hip-width apart. Your fingers should be spread wide, and your body should form a straight line from your head to your heels.
    • Keep your neck neutral, looking straight down at the floor or slightly ahead, without craning your neck.

  2. Engage Your Core:

    • Draw your belly button towards your spine to engage your core. Tighten your glutes and quads, ensuring that your body stays rigid and in a straight line. Avoid letting your hips drop or pike upwards.
    • Keep your elbows soft (not locked) and your shoulders actively pressing down, away from your ears.

  3. Start the Shoulder Tap Movement:

    • To initiate the shoulder tap, slowly lift your right hand off the floor and tap your left shoulder. As you do this, keep your body as stable as possible. Try to avoid rotating your torso or letting your hips sway from side to side.
    • Lower your right hand back to the floor, then immediately lift your left hand off the ground and tap your right shoulder.

  4. Maintain Stability:

    • Throughout the movement, your goal is to keep your body as still as possible while tapping each shoulder. Focus on keeping your hips and shoulders level, resisting the urge to shift your weight to one side.
    • Keep your core tight and continue to breathe steadily throughout the exercise. Avoid holding your breath, as this can cause unnecessary tension.

  5. Repeat the Tapping Motion:

    • Continue alternating between tapping your right and left shoulder for the desired number of reps or duration. Beginners might start with a 20–30-second hold, while more advanced practitioners can aim for 1–2 minutes or longer.

  6. Finishing the Exercise:

    • When you've finished your set, lower your knees to the ground or rest in a child’s pose to release tension from the core, shoulders, and arms.

Tips for Effectiveness:

  • Control the Movement:
    The shoulder tap plank is about control, not speed. Move slowly and deliberately with each tap to minimise hip movement and maximise the challenge to your core.

  • Minimise Hip Sway:
    One of the common mistakes is allowing the hips to rock side to side as you tap each shoulder. Engage your core and focus on keeping your hips as still as possible, so that the movement remains isolated to the upper body.

  • Focus on Alignment:
    Maintain a straight body line from head to heels. If your hips drop, your lower back could be put under unnecessary strain. Keep your body rigid, and keep your glutes and core engaged to support your lower back.

  • Breathe Steadily:
    As with any exercise, don’t forget to breathe! Take slow, steady breaths as you tap each shoulder, ensuring you stay calm and controlled.

  • Modify for Difficulty:
    If you're new to the exercise or find it difficult to maintain the plank, you can perform the shoulder taps from your knees or reduce the duration of the hold. Conversely, you can increase the difficulty by adding more advanced movements, such as lifting one leg at a time while performing the shoulder taps.

The shoulder tap plank is an excellent exercise for strengthening the core, improving upper body stability, and enhancing balance and coordination. By challenging your ability to maintain stability while lifting one hand at a time, this variation of the traditional plank adds a dynamic component that helps to improve functional strength. It’s also a great way to increase endurance in the core and shoulders while keeping the exercise low-impact and accessible for all fitness levels. Whether you're a beginner or an advanced athlete, the shoulder tap plank can be a valuable addition to any fitness routine.