Move of the week: plank taps – build upper body and core strength

Build upper body and core strength with plank taps

Posted by for Strength

Welcome to our weekly Move of the Week series. Every Monday, we’ll be sharing with you one of our favourite exercises – how to do them, what muscles they work and why they should be a regular part of your workout regime. This week: plank shoulder taps.

There’s nothing better than an all-rounder move that works multiple muscle groups at once, making them the holy grail for your circuits and strength sessions.

Enter: plank taps, a move that trains both your core and upper body. 

What are plank taps?

Plank shoulder taps are an advanced variation on the classic plank position that work your core, as well as your upper body, shoulders and chest. They’re great because…

You can make them more challenging: by applying the principle of progressive overload, including decreasing rest time, increasing the number of reps and sets, and slowing down the tempo to challenge the muscles or increasing it to up the heart rate. 

All you need is your own bodyweight: no equipment or machines, though a mat might be handy to stop you from slipping.

What muscles do plank taps work?

Plank taps are considered both a core and upper body exercise, targeting:

  • Rectus abdominis (abs)
  • Transverse abdominis (deep core muscles)
  • Deltoids (shoulders)
  • Triceps
  • Glutes
  • Quads
  • Lower back

How to do a plank tap

  1. Hold your body in a high plank position with your arms fully extended, your body in a straight line, and your hands and toes holding your weight.
  2. Then, simply lift your left hand and tap it on your right shoulder.
  3. Return, and repeat on the other side. 

Keen to improve your form? Check out our How To library to see exactly how the experts do over 100 of the most common strength training exercises.

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