Instructions

1

Start in a plank position with hands placed slightly wider than shoulder-width apart, arms fully extended, and body forming a straight line from head to heels. Core engaged, feet together or hip-width apart for stability.

2

Keep your core tight, glutes engaged, and maintain neutral spine alignment. Hands should be positioned directly under or slightly ahead of shoulders. Look down at the floor to maintain neutral neck position.

3

Lower your body by bending elbows at approximately 45 degrees away from the torso. Descend in a controlled manner until chest nearly touches the floor or reaches 1-2 inches above it. Keep elbows from flaring excessively wide.

4

Press through palms to extend elbows and drive your body back to the starting plank position. Push explosively but maintain control. Return to full arm extension while maintaining rigid body alignment throughout.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoids, Triceps, Pectoralis Minor, Serratus Anterior

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Shoulder Tap because it challenges the Pectoralis Major through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Chest, Waist region.

Benefits

Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Allows for a natural movement path that closely mimics functional daily activities.
Improves overall Chest, Waist stability and proprioception during heavy loads.
Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
Significantly enhances the structural integrity and power of the Pectoralis Major.

Common Mistakes

Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Chest, Waist.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

If you feel this primarily in your joints rather than the Pectoralis Major, instantly lower the weight and readjust your Body weight setup.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoids, Triceps, Pectoralis Minor, Serratus Anterior to maintain control of the Body weight.

Beginner Tips

If you are new to the Shoulder Tap, focus on mastering the movement pattern with zero weight before adding Body weight.

Shoulder Tap