Plank Shoulder Taps are a deceptively simple yet powerful exercise that can help you build core strength, stability, balance and shoulder endurance. Whether you’re a beginner or a seasoned athlete, incorporating this movement into your workout routine can dramatically raise your fitness levels. In this complete guide, we’ll learn everything you need to know about PST — including benefits, variations, form tips, and a sample workout — to maximize results safely and effectively.
What are shoulder board taps?
Plank Shoulder Taps are a bodyweight exercise performed from a high plank position (push-up). The move involves hitting one shoulder with the opposite hand, keeping the hips as stable as possible. Although it sounds simple, the real challenge lies in resisting the rotation and maintaining control throughout the exercise.
This move targets multiple muscles at once, making it a fantastic functional fitness exercise that enhances your daily movements and athletic performance.
The muscles worked during plank shoulder taps
Plank Shoulder Taps is a full body movement that primarily targets:
- Core (rectus abdominis, transverse abdominis, obliques)
- Shoulders (deltoids)
- Chest (pectorals)
- Upper back (lattice, rhomboid)
- Arms (triceps)
- Buttocks
- Lower back muscles (rector spinae)
By strengthening these muscles together, you build a more durable and functional body.
Advantages of shoulder board faucets
Core stability
The main goal of Plank Shoulder Taps is to resist rotation and maintain a tight core. This leads to improved overall stability, which translates into better posture and reduced risk of injury, especially in the lower back.
Shoulder and arm strength
Each stroke challenges your deltoids and triceps to stabilize and control your upper body, improving your shoulder endurance and arm strength over time.
Balance and Coordination
This exercise requires optimized motor control, enhancing neuromuscular coordination and improving your balance — essential for both athletic performance and everyday activities.
Time efficiency
Because it targets multiple muscle groups at once, Plank Shoulder Taps are a highly effective addition to any strength or HIIT workout, making them perfect for busy schedules.
Adaptability
Whether you’re working out at home or at the gym, with no equipment required, the PST is a versatile move that suits every fitness level.
How to do shoulder planks with perfect form
Step-by-step instructions
- Start in a high plank place your hands directly under your shoulders and your body forming a straight line from head to heels.
- Engage your corebuttocks and legs to stabilize your body.
- Raise your right hand and tap your left shoulder, keeping your hips square to the ground.
- Return your right hand on the floor and immediately raise your left hand to tap your right shoulder.
- Continue alternating strokes in a controlled manner without letting your hips sway or your body twist.
Tips for basic forms
- Keep the hips level: Imagine balancing a glass of water on your lower back.
- Move slowly: Haste increases the chance of losing stability.
- Engage your entire body: Engage your core, legs and glutes to stay tight.
- Breath control: Inhale as you hit, exhale as you stabilize.
Mistakes such as excessive hip rotation, sagging of the lower back, or moving too quickly can reduce efficiency and increase the risk of injury.
Common mistakes to avoid
Let the hips drop or rise
A loose or high hip position reduces core engagement and puts unnecessary stress on the lower back. Always maintain a neutral spine.
Rocking the body from side to side
Excessive movement defeats the purpose of exercise. Focus on minimizing trunk rotation with each touch.
The arms are too wide
Hands placed wider than shoulders can destabilize your board. Keep wrists stacked directly under your shoulders for proper support.
Rushing the Movement
Speed sacrifices form. Move slowly and controlled for maximum muscle engagement.
Variations of shoulder boards
Shoulder Taps Plank Knee Plank
Perfect for beginners, perform the movement from your knees instead of your toes, reducing bodyweight while mastering proper technique.
Raised shoulder boards
Place your hands on an elevated surface such as a bench or a box. This makes the movement slightly easier by reducing the angle of gravity.
Weighted shoulder taps
Wear a weighted vest or place a light plate on your back to increase the intensity once you’ve mastered shoulder presses.
Shoulder taps in slow motion
Slow down each press even more (eg 5 seconds per press) to challenge your core’s ability to resist the movement.
Alternate plank shoulder presses and push-ups
Add a push-up between every few strokes to make the movement more intense and dynamic.
How to incorporate plank shoulder presses into your workout
As part of a warm-up
Use Plank Shoulder Taps in your dynamic warm-up to activate your core and shoulders before strength or cardio sessions.
Final kernel
Finish your workout with 2-3 sets of 30-45 second Plank Shoulder Taps to burn your abs and shoulders.
Power Circuits
Combine Plank Shoulder Taps with moves like squats, lunges and deadlifts in whole body circuits for additional kernel activation.
HIIT workouts
Incorporate them into a HIIT workout by performing 40 seconds of work followed by 20 seconds of rest for multiple rounds.
Sample plank shoulder tap workout
Here’s a sample 20-minute PST workout you can try:
Warm-up (5 minutes):
- Cat-Cow Stretches – 1 minute
- Shoulder Circles – 1 minute
- Bodyweight Squats – 2 minutes
- High plank hold – 1 minute
Main workout (15 minutes, repeat 3 rounds):
- Plank Shoulder Taps – 30 seconds
- Bodyweight Squats – 45 seconds
- Push-ups – 30 seconds
- Rest – 30 seconds
- Side plank (left) – 30 seconds
- Side plank (right) – 30 seconds
- Rest – 30 seconds
Cooling (5 minutes):
- Child’s pose – 2 minutes
- Downward Dog Stretch – 2 minutes
- Deep breathing and core release – 1 minute
Who should do plank shoulder presses?
Plank shoulder taps are beneficial for almost everyone — athletes, fitness enthusiasts, or anyone aiming to build core strength and shoulder stability. However, people with existing wrist or shoulder injuries should proceed with caution or consult a fitness professional for modifications.
If you’re looking for an exercise to challenge your core in a functional and dynamic way without equipment, the PST is a great choice.
How often should you do shoulder planks?
For general fitness, aim to do PST 2-3 times a week. If your focus is core strengthening, you can include them in almost any workout. Always make sure to maintain good form to reap the maximum benefits.
Ultimate Tips for Mastering Plank Shoulder Taps
- Focus on quality over quantity: Five perfect taps are better than twenty sloppy ones.
- Film yourself: A quick video can help you check your form and make corrections.
- Use mirrors: If possible, do the exercise in front of a mirror to monitor hip and shoulder movement.
- Progressive overload: Gradually increase the duration or add weight as you get stronger.
- Mix it up: Try variations to keep your core challenged and avoid plateaus.
Make plank shoulder presses a basic staple in your routine
Plank Shoulder Taps is a simple yet advanced core exercise that delivers significant results when done correctly. They promote total body strength, stability, balance and coordination – making them a vital addition to any training program. Whether you want to build a stronger core, build shoulder stability, or improve overall athletic performance, PST can help you get there.
Start incorporating them into your workouts today with proper form and you’ll quickly feel stronger, move better, and stand taller in your everyday life.
