Kneeling Shoulder Tap
Master the kneeling shoulder tap for improved core stability and upper body control. This bodyweight exercise strengthens your shoulders and obliques.
Description
An exercise that targets the core and shoulder muscles. In a high plank position with knees on the floor, lift one hand to tap the opposite shoulder, alternating sides.
How to Do Kneeling Shoulder Tap
- 1Setup
Begin in a high plank position with your knees on the floor, directly under your hips, and hands shoulder-width apart, directly under your shoulders.
- 2Setup
Ensure your body forms a straight line from your head to your knees, engaging your core and spreading your fingers wide for a stable base.
- 3
Keeping your hips as still as possible and your core braced, lift one hand off the floor and tap the opposite shoulder.
- 4
Gently return your hand to the starting position, maintaining core tension and minimizing any shift in your body weight.
- 5
Immediately repeat the tap on the other side, alternating hands while striving for minimal torso rotation.
- 6
Continue alternating taps for the desired duration or repetitions, focusing on controlled and deliberate movements.
Tips
- Engage your core by bracing your abdominals as if preparing for a punch; this will prevent hip rotation and maintain a stable plank.
- Control your tempo by performing the taps slowly and deliberately, focusing on minimizing any rocking or swaying of your torso and hips.
- To increase stability, slightly widen the distance between your knees, providing a broader base of support for your core.
- Exhale as you tap your shoulder and inhale as you return your hand to the floor, using your breath to support core engagement and stability.
Common Mistakes
- ×Excessive hip rotation: Avoid letting your hips swing from side to side; instead, actively squeeze your glutes and brace your core to keep your pelvis stable.
- ×Sagging hips or arched back: Prevent your hips from dropping or excessively arching your lower back by maintaining a strong, neutral spine throughout the exercise.
- ×Rushing the movement: Do not rush through the taps; instead, perform each tap with controlled precision to maximize core and shoulder stabilization.
Variations
Dumbbell Incline Shoulder Raise
Strengthen your serratus anterior and upper chest with the dumbbell incline shoulder raise.
Kneeling Push-up
Build foundational chest, shoulder, and triceps strength with the kneeling push-up. Develop proper form and control for a stronger upper body.
Incline Shoulder Tap
Master the Incline Shoulder Tap to build shoulder stability, core strength, and chest endurance. This bodyweight exercise enhances control and balance.
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
Isometric Wipers
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Chest Tap Push-up
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One Side Archer Push-up
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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.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
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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