Ellim Logo
Ellim
Download on the App Store

Incline Shoulder Tap

Master the Incline Shoulder Tap to build shoulder stability, core strength, and chest endurance. This bodyweight exercise enhances control and balance.

Intermediate
Compound
Static
1 min per set30s rest
Chest
Body weight

Variations of Incline Shoulder Tap

Dumbbell Incline Shoulder Raise exercise targeting Chest and Serratus Anterior
Compound

Dumbbell Incline Shoulder Raise

Strengthen your serratus anterior and upper chest with the dumbbell incline shoulder raise.

Intermediate
ChestSerratus AnteriorDumbbell
Lever Incline Fly exercise targeting Chest and Pectoralis Major Clavicular Head
Isolation

Lever Incline Fly

Sculpt your upper chest with the Lever Incline Fly. This exercise isolates the pectoralis major and anterior deltoids using a leverage machine for

Intermediate
ChestPectoralis Major Clavicular HeadLeverage machine
Kneeling Shoulder Tap exercise targeting Chest and Pectoralis Major Clavicular Head
Compound

Kneeling Shoulder Tap

Master the kneeling shoulder tap for improved core stability and upper body control. This bodyweight exercise strengthens your shoulders and obliques.

Intermediate
ChestPectoralis Major Clavicular HeadBody weight
Decline Shoulder Tap exercise targeting Chest and Obliques
Compound

Decline Shoulder Tap

Elevate your feet and perform a decline push-up, then tap your opposite shoulder at the top. This challenges core stability and chest strength.

Intermediate
ChestObliquesBody 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.

Save Incline Shoulder Tap to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to Do Incline Shoulder Tap

  1. 1
    Setup

    Position your hands slightly wider than shoulder-width on an elevated, stable surface, such as a sturdy bench or box.

  2. 2
    Setup

    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.

  3. 3

    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.

  4. 4

    Lift one hand and gently tap the opposite shoulder, minimizing any shift or rotation in your hips and torso.

  5. 5

    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.

In the Ellim app, Incline Shoulder Tap unlocks

Free — no subscription needed

  • Log sets, reps, and weight

    Track every set as you train

  • See your strength curve

    Performance graphs across all sessions

  • Add to a routine

    Save into a custom workout in one tap

  • Rest timer with Live Activity

    Dynamic Island countdown between sets

  • HealthKit sync

    Workouts flow to Apple Health

  • 3,500+ exercise library

    Search, filter, and pick variations offline

Ready to train incline shoulder tap?

Get Ellim — Free

Frequently Asked Questions

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 exercise targeting Chest and Pectoralis Major Clavicular Head
Compound

Chest Tap Push-up

Enhance your push-up strength and stability with the Chest Tap Push-up. This dynamic variation challenges your core and improves upper body power, making

Intermediate
ChestPectoralis Major Clavicular HeadBody weight
Plyo Push Up exercise targeting Chest and Pectoralis Major Sternal Head
Compound

Plyo Push Up

An explosive push-up variation building upper body power. Explode up from the floor, briefly lifting hands, then absorb impact.

Advanced
ChestPectoralis Major Sternal HeadBody weight
One Side Archer Push-up exercise targeting Chest and Pectoralis Major Clavicular Head
Compound

One Side Archer Push-up

Master the One Side Archer Push-up, an advanced bodyweight exercise for intense chest, shoulder, and triceps development.

Advanced
ChestPectoralis Major Clavicular HeadBody weight
Drop Push Up exercise targeting Chest and Pectoralis Major Sternal Head
Compound

Drop Push Up

Master the explosive Drop Push Up to build powerful chest, shoulder, and triceps strength. Start standing, drop into a push-up, and explode back up.

Intermediate
ChestPectoralis Major Sternal HeadBody weight
Assisted Standing Triceps Dip exercise targeting Upper Arms and Pectoralis Major Sternal Head
Compound

Assisted Standing Triceps Dip

Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.

Intermediate
Upper ArmsPectoralis Major Sternal HeadLeverage machine
Dumbbell Complex Push-up Row Clean and Press exercise targeting Back and Chest
Compound

Dumbbell Complex Push-up Row Clean and Press

The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.

Advanced
BackChestDumbbell

Track every rep of Incline Shoulder Tap.

Watch your weight climb session by session. See your strength curve. Add it to a routine you'll actually run.

Get Ellim — Free

Ready to train?

Incline Shoulder Tap

Get Ellim — Free