Forearm Plank Shoulder Tap
Intermediate
Also known as: Forearm Plank with Shoulder Taps · Elbow Plank Shoulder Tap
Expert Advice
If your hips swivel during taps, widen your feet further to reduce the balance challenge.
How-to-do Steps
- Place your forearms on the floor with elbows directly beneath your shoulders.
- Extend both legs behind you, setting your toes slightly wider than hip-width.
- Lift your knees and hold a straight line from head to heels.
- Shift onto your left forearm and reach your right hand toward your left shoulder.
- Return your right forearm to the floor, then tap with your left hand.
- Continue alternating sides with control, counting each shoulder tap as one repetition.
Common Mistakes
- Lower back sagsFix: draw your ribs down and squeeze your glutes.
- Supporting shoulder collapsesFix: press your planted forearm firmly into the floor.
Coach Cues
Keep hips squarePush the floor awayTap with control
Short reminders to keep in mind during every set.
Track Forearm Plank Shoulder Tap in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Forearm Plank Shoulder Tap primarily targets the Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs55%
Secondary
Shoulders25%
Chest10%
Glutes5%
Quads5%
Equipment
Body Weight
Exercise Type
Strength
Why Level 3?
Intermediate
Alternating forearm support requires shoulder strength and trunk control to resist rotation.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 15-20
Advanced4 x 15-20
Variations
Easier Variation
Frequently Asked Questions
What muscles does Forearm Plank Shoulder Tap work?
Forearm Plank Shoulder Tap primarily targets the Abs. Secondary muscles involved include Shoulders, Chest, Glutes, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Forearm Plank Shoulder Tap?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 15-20. Advanced athletes can push to 4 sets of 15-20. Adjust based on your goals and recovery capacity.
Is Forearm Plank Shoulder Tap suitable for beginners?
Forearm Plank Shoulder Tap is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Forearm Plank Shoulder Tap?
Lower back sags: draw your ribs down and squeeze your glutes. Supporting shoulder collapses: press your planted forearm firmly into the floor.
