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 significant core stability and shoulder endurance, which can be compromised if you are fatigued. By analyzing your sleep quality, HRV, and muscle recovery status from previous 'push' sessions, the AI can determine if your shoulders are ready for this stability challenge or if a regression is safer. Additionally, tracking the duration and RPE of each set allows the app to progressively overload the time-under-tension, ensuring you build anti-rotational strength without risking lower back strain.
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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