Pike Shoulder-Tap to Plank
The Pike Shoulder-Tap to Plank mainly works the shoulders and core, with help from the triceps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Pike Shoulder-Tap to Plank Muscles Worked
Primary
Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
Secondary
Obliques; Triceps (triceps brachii)
How to do the Pike Shoulder-Tap to Plank
Starting Position
Begin in a high plank position with your hands directly under your shoulders, body in a straight line from head to heels. Engage your core and keep your back flat.
Movement Phase
From the plank, push your hips upward and backward to form an inverted 'V' position, often called a pike or downward dog position. Keep your legs and arms straight while pressing your heels toward the floor.
Return your body to the starting straight-arm plank position.
While maintaining a stable plank, lift one hand off the floor to touch the opposite shoulder. Ensure your hips do not rotate while performing this touch.
Return the hand to the floor and repeat the shoulder tap on the other side.
Continue alternating between the pike movement and the alternating shoulder taps.
Tips
Keep your core braced tightly throughout the entire movement to prevent your hips from sagging or rotating during the shoulder taps.
Move with control rather than speed to maximize core and shoulder stability.
Pike Shoulder-Tap to Plank FAQs
What muscles does the Pike Shoulder-Tap to Plank work?
The Pike Shoulder-Tap to Plank mainly works the shoulders and core, with help from the triceps. The main muscles are the anterior deltoid and rectus abdominis.
What equipment do you need for the Pike Shoulder-Tap to Plank?
None. The Pike Shoulder-Tap to Plank is a bodyweight exercise, so you can do it anywhere.
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