Shoulder Taps
Shoulder taps are a dynamic core stability exercise performed from a high plank position that challenges your ability to resist rotation. By alternating hand touches to opposite shoulders, this movement strengthens the abdominals, obliques, and shoulder stabilizers simultaneously.
Shoulder taps require increased anterior deltoid stability, so Iridium checks the specific fatigue levels of your front delts to ensure recent heavy pressing hasn't compromised your capacity for this movement. The algorithm tracks your performance relative to body weight to manage progressive overload. If your 7-day history shows high shoulder fatigue, Iridium may substitute a core exercise that doesn't require upper body support.
Form Cues
- Widen your feet slightly beyond hip-width to create a stable base.
- Squeeze your glutes and quads hard to lock your hips in place.
- Exhale sharply as you tap your hand to the opposite shoulder.
- Place your planting hand directly underneath your shoulder joint.
- Don't let your hips rock or sway side-to-side.
- Don't rush the movement; focus on the pause at the top.
- Don't hike your hips up toward the ceiling to make it easier.
- Don't allow your lower back to sag or arch.
Common Mistakes
- Excessive hip rotation (dancing hips)
- Placing hands too far forward
- Rushing through the reps
- Disengaging the glutes and legs
- Sagging into the shoulder blades
Muscles Worked
This exercise primarily targets the deep core muscles, including the transverse abdominis and obliques, by forcing them to work as anti-rotators to keep the hips square. Secondarily, it builds endurance in the anterior deltoids, triceps, and serratus anterior as they stabilize your body weight on a single arm.
Primary
Secondary
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