Plank shoulder taps add a dynamic element to the standard forearm or high plank, genuinely challenging your core to resist rotation as you lift one hand at a time to tap the opposite shoulder. You should be able to hold a standard plank for at least 30-45 seconds before attempting this.
Progressing to more demanding bodyweight exercises should be guided by your actual current capacity, not a fixed timeline. This exercise does not treat any spinal condition.
Keep breathing steadily and avoid holding your breath throughout the set.
Sets
2-3 sets
Reps
8-12 taps per side
Duration
Under 15 minutes
Rest
45-60 seconds between sets
Estimated completion time: Under 15 minutes for the full set of 2-3 sets, including rest between sets.
These are general, real starting points — not an automatic prescription for every user.
Perform the movement from a knee plank, or widen your foot stance for greater stability.
Narrow your foot stance, slow the tempo, or increase the number of repetitions.
Primary Muscles
Core, Obliques
Secondary Muscles
Shoulders
Movement Pattern
isometric hold
Do not attempt this if you cannot yet hold a standard plank for at least 30 seconds. Stop if significant or unusual pain occurs, particularly in the shoulder or wrist. Stop if concerning symptoms occur.
Suitability depends on the individual — this list isn't an absolute contraindication for everyone in these categories.
Goals
Same movement pattern, different equipment — useful if you don't have what this exercise calls for.
How often can I do this exercise?
A common starting point is 2-3 sessions per week with at least a day of rest for the same muscle group in between, but this depends on your overall programme, recovery, and goals — start conservatively and progress gradually.
Is this exercise safe if I have a current injury or health condition?
This exercise carries specific cautions for some people (see "Who Should Be Cautious?" above) — suitability depends on your individual situation, so check with your doctor or physiotherapist if any of those apply to you.
Is this exercise appropriate for a beginner or intermediate exerciser?
This is classified as intermediate. If it feels too demanding at first, use the regression above and progress once it feels controlled.
References