Incline Shoulder Tap

Muscles worked

Setup

1. Place your hands shoulder-width apart on a flat bench or stable elevated surface.
2. Step your feet back into an incline plank position with your body forming a straight line from head to heels.
3. Position your feet slightly wider than hip-width to create a stable base of support.
4. Engage your glutes and pull your belly button toward your spine to stabilize your pelvis.

How to do it

1. Shift your weight slightly onto your left hand and lift your right hand to tap your left shoulder.
2. Exhale as you tap the shoulder, focusing on keeping your hips perfectly square to the ground.
3. Inhale as you slowly return your right hand to the bench with control.
4. Repeat the movement by tapping your left hand to your right shoulder, alternating sides at a steady, controlled tempo.

Form checklist

• Keep your hips and shoulders parallel to the floor at all times.
• Avoid letting your lower back sag or your hips hike upward.
• Maintain a neutral neck by looking at a point slightly in front of the bench.
• Ensure the supporting arm remains strong with a locked-out elbow and active shoulder.

Pro tips

• Imagine a glass of water resting on your lower back; your goal is to move your arms without spilling a drop.
• Push actively into the bench with your supporting hand to engage the serratus anterior and stabilize the shoulder blade.
• Squeeze your quads and glutes throughout the set to prevent your torso from twisting.

Make it harder

• Narrow your foot stance to decrease your base of support and increase the core stability demand.
• Add a 3-second pause at the top of each tap to maximize the anti-rotational tension.

Frequently asked

What muscles does the incline shoulder tap work?

The incline shoulder tap primarily targets the abs and obliques, and also works the deltoids, erector spinae, pectorals, and serratus anterior as secondary muscles.

What equipment do you need for the incline shoulder tap?

The incline shoulder tap requires no equipment — just your body weight.

Is the incline shoulder tap good for beginners?

The incline shoulder tap is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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