Shoulder Tap
Learn how to do the Shoulder Tap with proper form and technique. This body weight exercise primarily targets your Abs, with secondary emphasis on Shoulders, Triceps.
How to Do the Shoulder Tap
Follow these steps to perform the Shoulder Tap with correct form:
- 1Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
- 2Engage your core and lift your right hand off the ground, reaching across to tap your left shoulder.
- 3Place your right hand back on the ground and repeat with your left hand tapping your right shoulder.
- 4Continue alternating shoulder taps while keeping your hips and torso stable.
- 5Repeat for the desired number of repetitions.
Shoulder Tap Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- body weight
- Body Part
- waist
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Shoulder Tap?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Full Body
Any session
Bro Split
Abs/Core Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Shoulder Tap work?
The Shoulder Tap primarily targets your Abs. Secondary muscles worked include Shoulders, Triceps. This makes it an effective exercise for developing your waist.
Do I need equipment for the Shoulder Tap?
No. The Shoulder Tap is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.
How do I perform the Shoulder Tap with proper form?
Start by Start in a high plank position with your hands directly under your shoulders and your body in a straight line. Engage your core and lift your right hand off the ground, reaching across to tap your left shoulder. Place your right hand back on the ground and repeat with your left hand tapping your right shoulder. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Shoulder Tap?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
What are the best sets and reps for the Shoulder Tap?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Shoulder Tap best for?
The Shoulder Tap fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.
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