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Waist · Body Weight
Shoulder Tap
Shoulder Tap is an intermediate compound strength exercise that works the abs (waist), with the triceps and chest assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Core
- Shoulders
Secondary muscles
- Triceps
- Chest
How to do Shoulder Tap
- Start in a high plank with your hands under your shoulders.
- Lift one hand and tap the opposite shoulder.
- Place it back down and tap with the other hand.
- Keep alternating while your hips stay still.
Form tips
- Widen your feet for more stability.
- Squeeze your glutes.
Shoulder Tap alternatives
More abs exercises
Shoulder Tap FAQ
What muscles does Shoulder Tap work?
Shoulder Tap mainly works the abs in the waist. The triceps and chest work as secondary muscles.
What equipment do you need for Shoulder Tap?
None. Shoulder Tap is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Shoulder Tap should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Shoulder Tap good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Shoulder Tap burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Shoulder Tap?
Other exercises for the abs include Dumbbell Close Grip Shoulder Press Sit Up, Kettlebell Windmill, Low Rotational Med Ball Chops (Quarter Squat, Rotating Med Ball Left and Ride Across Core) and Med Ball Half Kneeling Wood Choppers.
For developers
Use Shoulder Tap in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_3QFFPG" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_3QFFPG", "name": "Shoulder Tap", "model": "male", "counterpartId": "ex_FSKLWZ", "target": "Abs", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_3QFFPG/mp4-720.mp4?…", "poster": "https://…/ex_3QFFPG/poster.jpg?…" } }