Plank shoulder tap: how to do it
In short
A high plank on your hands where you tap one shoulder at a time while your hips stay still. Works: core, shoulders and balance.
How to do it
- Come onto a mat or folded towel on a non-slip floor, on your hands and toes, with your hands under your shoulders.
- Set your feet wide, about shoulder width or wider, so you feel steady.
- Make one straight line from head to heels and draw your lower belly in a little.
- Lift one hand and tap the opposite shoulder, then place it back down.
- Tap with the other hand. Keep your hips from rocking side to side.
- Do 12 slow taps, then lower your knees and rest.
As you go
- Keep your hips as still as a table.
- Breathe out as you tap. Keep breathing. Never hold your breath.
- Press the floor away with the hand that stays down.
What it works
- Works
- core, shoulders and balance
- Position
- On the floor
- Have nearby
- a mat
- Effort
- Moderate
An easier and a harder version
Easier
Lower your knees to the mat, or put your hands on a sturdy counter and tap from there.
Harder
Bring your feet a little closer together, or tap more slowly with a pause at each shoulder.
Take care
- Wrists: if your wrists complain, make soft fists, come onto your forearms, or use a counter.
- Shoulders: stop short of any pinch.
- Back: if your lower back aches, lower your knees.
- Balance: a wider stance is steadier.
Where it is in the plans
In our calisthenics plan: 2 of 28 days, first on day 15, Wide and pike.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan | 2 of 28 days: 15 and 22 | Day 15, week 3: Wide and pike | 2 rounds: about 12 taps in a 60 s slot, 20 s rest |
| Calisthenics plan, round 2 | 7 of 28 days: 8, 10, 15, 20, 22, 24 and 28 | Day 8, week 2: Slow push-ups | 2 rounds: about 14 taps in a 60 s slot, 15 s rest |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 3 | 15 | 2 rounds: about 12 taps in a 60 s slot, 20 s rest | High plank, feet wide. Tap a shoulder, hips still. |
| 4 | 22 | 2 rounds: about 12 taps in a 65 s slot, 15 s rest | High plank, feet wide. Tap a shoulder, hips still. |
In the plan, this move plays as a looping video with a spoken cue.
Plank shoulder tap: day 15 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Activities that strengthen muscles: at least 2 days a week.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day calisthenics planSee the plan