Incline Shoulder Tap
Master the Incline Shoulder Tap to build shoulder stability, core strength, and chest endurance. This bodyweight exercise enhances control and balance.
- Movement
- Compound
- Force
- Static
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Incline Shoulder Tap
Dumbbell Incline Shoulder Raise
Chest · Serratus Anterior · Dumbbell
Lever Incline Fly
Chest · Pectoralis Major Clavicular Head · Leverage machine
Kneeling Shoulder Tap
Chest · Pectoralis Major Clavicular Head · Body weight
Decline Shoulder Tap
Chest · Obliques · Body weight
Description
An incline shoulder tap is a bodyweight exercise that targets the shoulders, chest, and core. The exercise is performed by placing your hands on an elevated surface, getting into a high plank position and then alternating tapping each shoulder.
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How to do Incline Shoulder Tap
- 01Setup
Position your hands slightly wider than shoulder-width on an elevated, stable surface, such as a sturdy bench or box.
- 02Setup
Step your feet back until your body forms a straight line from head to heels, similar to an incline plank position. Ensure your wrists are under your shoulders.
- 03
Brace your core tightly and squeeze your glutes to maintain a rigid body. Keep your gaze slightly forward or down to maintain a neutral neck.
- 04
Lift one hand and gently tap the opposite shoulder, minimizing any shift or rotation in your hips and torso.
- 05
Return your hand to the starting position with control, then repeat the tap on the other side, alternating hands.
Tips
- Focus on keeping your hips as still as possible throughout the movement by actively engaging your core and glutes, as if you have a glass of water on your lower back.
- The shoulder tap should be light and controlled; avoid slamming your hand down or using momentum, which can compromise stability.
- Maintain a neutral spine and avoid letting your hips sag or pike up. Imagine a straight line from your head to your heels at all times.
- Breathe steadily and deeply to help maintain core engagement and stability throughout the duration of the exercise.
Common mistakes
- Avoid excessive hip rotation or rocking by bracing your core intensely and keeping your feet slightly wider for a more stable base.
- Prevent your hips from sinking towards the floor by actively squeezing your glutes and maintaining a strong plank position, keeping your body in a straight line.
- Do not rush the taps; slow down the movement, focusing on controlled stability as you lift and return each hand to the elevated surface.
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Get Ellim — FreeQuestions
What muscles does Incline Shoulder Tap work?
Incline Shoulder Tap primarily targets Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head. Secondary muscles include Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior.
Is Incline Shoulder Tap good for beginners?
Incline Shoulder Tap is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Incline Shoulder Tap?
You need Body weight to perform Incline Shoulder Tap. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Incline Shoulder Tap?
Focus on keeping your hips as still as possible throughout the movement by actively engaging your core and glutes, as if you have a glass of water on your lower back. The shoulder tap should be light and controlled; avoid slamming your hand down or using momentum, which can compromise stability. Maintain a neutral spine and avoid letting your hips sag or pike up. Imagine a straight line from your head to your heels at all times. Breathe steadily and deeply to help maintain core engagement and stability throughout the duration of the exercise.
What are common mistakes when doing Incline Shoulder Tap?
Avoid excessive hip rotation or rocking by bracing your core intensely and keeping your feet slightly wider for a more stable base. Prevent your hips from sinking towards the floor by actively squeezing your glutes and maintaining a strong plank position, keeping your body in a straight line. Do not rush the taps; slow down the movement, focusing on controlled stability as you lift and return each hand to the elevated surface.
Related exercises
Chest Tap Push-up
Chest · Pectoralis Major Clavicular Head · Body weight
Plyo Push Up
Chest · Pectoralis Major Sternal Head · Body weight
One Side Archer Push-up
Chest · Pectoralis Major Clavicular Head · Body weight
Drop Push Up
Chest · Pectoralis Major Sternal Head · Body weight
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store