Mountain-Climber Shoulder-Tap
Mountain Climber with a twist! 🔥 Core & cardio meet in this plank variation. Tap your way to stronger shoulders & abs!
The Mountain-Climber Shoulder-Tap mainly works the core and chest, with help from the triceps and shoulders. No equipment needed: it uses just your bodyweight.
Mountain-Climber Shoulder-Tap Muscles Worked
Primary
Abdominals (rectus abdominis); Upper Chest (pectoralis major, clavicular head)
Secondary
Triceps (triceps brachii); Front Shoulder (anterior deltoid)
Mountain-Climber Shoulder-Tap Variations and Alternatives
How to do the Mountain-Climber Shoulder-Tap
Start in a high plank position with your hands placed directly under your shoulders, feet hip-width apart, and your body forming a straight line from your head to your heels.
Engage your core muscles to stabilize your body.
Lift your right foot and bring your right knee towards your chest while keeping your body as stable as possible.
As you return your right foot to the starting position, lift your left hand and tap your right shoulder.
Quickly switch and bring your left knee towards your chest.
As you place your left foot back, lift your right hand and tap your left shoulder.
This is one rep. Continue alternating leg lifts and shoulder taps for the desired number of reps or time, maintaining good form and control throughout the exercise. Focus on minimizing hip rotation and keeping your hips level with the ground.
Remember to breathe steadily throughout the exercise, exhaling as you perform the shoulder tap and inhale as you return to the starting position. Adjust the speed of the movement according to your fitness level, with a faster pace providing a greater cardiovascular challenge.
---
Mountain-Climber Shoulder-Tap FAQs
What muscles does the Mountain-Climber Shoulder-Tap work?
The Mountain-Climber Shoulder-Tap mainly works the core and chest, with help from the triceps and shoulders. The main muscles are the rectus abdominis and pectoralis major.
What equipment do you need for the Mountain-Climber Shoulder-Tap?
None. The Mountain-Climber Shoulder-Tap is a bodyweight exercise, so you can do it anywhere.
What workout day should the Mountain-Climber Shoulder-Tap go on?
It belongs on push day in a push/pull/legs routine.
What are some Mountain-Climber Shoulder-Tap variations and alternatives?
Similar exercises include the Mountain-Climber Bridge, Chest Tap Push-Up, Decline Shoulder-Tap and Double Plank Jack to 4-Mountain-Climber.
Training calculators
Work out the numbers behind your training before your next session.