How to do the Plank Shoulder Tap
Get into a push-up position with your hands under your shoulders and feet slightly apart.
Lift one hand and tap the opposite shoulder.
Keep your hips steady without twisting or rocking.
Place the hand back down and alternate sides.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 45 s |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Plank Shoulder Tap doesn’t suit your gym or your joints.
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