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 move into your workout routine can elevate your fitness levels dramatically. In this complete guide, we’ll dive into everything you need to know about PST — including benefits, variations, form tips, and a sample workout plan — to maximize results safely and effectively.
Plank Shoulder Taps are a bodyweight exercise performed from a high plank (push-up) position. The movement involves tapping one shoulder with the opposite hand while keeping the hips as steady as possible. Although it sounds simple, the real challenge lies in resisting rotation and maintaining control throughout the exercise.
This move targets multiple muscles simultaneously, making it a fantastic functional fitness exercise that enhances your everyday movements and athletic performance.
Plank Shoulder Taps are a full-body movement that primarily targets:
By strengthening these muscles together, you build a more resilient and functional body.
The main objective of Plank Shoulder Taps is to resist rotation and maintain a tight core. This leads to improved overall stability, which translates to better posture and reduced risk of injury, especially in the lower back.
Every tap challenges your deltoids and triceps to stabilize and control your upper body, improving shoulder endurance and arm strength over time.
This exercise requires fine-tuned motor control, enhancing neuromuscular coordination and improving your balance — essential for both athletic performance and daily activities.
Because it targets multiple muscle groups at once, Plank Shoulder Taps are a highly efficient addition to any strength or HIIT workout, making them perfect for busy schedules.
Whether you’re training at home or in the gym, with no equipment needed, PST are a versatile movement that fits any workout level.
Mistakes such as excessive hip rotation, sagging the lower back, or moving too quickly can reduce the effectiveness and increase injury risk.
A sagging or high hip position reduces core engagement and stresses the lower back unnecessarily. Always maintain a neutral spine.
Too much movement defeats the purpose of the exercise. Focus on minimizing torso rotation with each tap.
Hands placed wider than shoulders can destabilize your plank. Keep wrists stacked directly under your shoulders for proper support.
Speed sacrifices form. Move slow and controlled for maximum muscle engagement.
Perfect for beginners, perform the movement from your knees instead of toes, reducing bodyweight load while mastering proper technique.
Place your hands on an elevated surface like a bench or box. This makes the movement slightly easier by decreasing the angle of gravity.
Wear a weighted vest or place a light plate on your back to increase intensity once you’ve mastered bodyweight shoulder taps.
Slow down each tap even more (e.g., 5 seconds per tap) to challenge your core’s ability to resist movement.
Add a push-up between every few taps to make the move more strength-intensive and dynamic.
Use Plank Shoulder Taps in your dynamic warm-up to activate your core and shoulders before strength or cardio sessions.
End your workout with 2-3 sets of 30-45 seconds of Plank Shoulder Taps to burn out your abs and shoulders.
Combine Plank Shoulder Taps with moves like squats, lunges, and deadlifts in full-body circuits for added core activation.
Integrate them into a HIIT workout by performing 40 seconds of work followed by 20 seconds of rest for multiple rounds.
Here’s a sample 20-minute PST workout you can try:
Warm-up (5 minutes):
Main Workout (15 minutes, Repeat 3 Rounds):
Cool Down (5 minutes):
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 any equipment, PST are an excellent choice.
For general fitness, aim to perform PST 2-3 times a week. If your focus is core strengthening, you can include them in almost every workout session. Always ensure you maintain good form to reap maximum benefits.
Plank Shoulder Taps are a simple yet advanced core exercise that delivers major results when done correctly. They promote total body strength, stability, balance, and coordination — making them a vital addition to any workout plan. Whether you’re looking to sculpt a stronger core, build shoulder stability, or enhance overall athletic performance, PST can help you get there.
Start incorporating them into your workouts today with the proper form, and you’ll quickly feel stronger, move better, and stand taller in your everyday life.
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