Incline Shoulder Tap
Master the Incline Shoulder Tap to build shoulder stability, core strength, and chest endurance. This bodyweight exercise enhances control and balance.
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.
How to Do Incline Shoulder Tap
- 1Setup
Position your hands slightly wider than shoulder-width on an elevated, stable surface, such as a sturdy bench or box.
- 2Setup
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
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
Lift one hand and gently tap the opposite shoulder, minimizing any shift or rotation in your hips and torso.
- 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.
Variations
Dumbbell Incline Shoulder Raise
Strengthen your serratus anterior and upper chest with the dumbbell incline shoulder raise.
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
Kneeling Shoulder Tap
Master the kneeling shoulder tap for improved core stability and upper body control. This bodyweight exercise strengthens your shoulders and obliques.
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.
Related Exercises
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One Side Archer Push-up
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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.
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