Shoulder-Tap Plank Jack
Plank it up! This full-body burner combines plank stability with cardio. Core strength & coordination required!
The Shoulder-Tap Plank Jack is a compound exercise that mainly works the core and chest, with help from the shoulders and traps. No equipment needed: it uses just your bodyweight.
Shoulder-Tap Plank Jack Muscles Worked
Primary
Abdominals (rectus abdominis); Upper Chest (pectoralis major, clavicular head)
Secondary
Side Shoulder (lateral deltoid); Upper Traps (trapezius, upper fibers)
Shoulder-Tap Plank Jack Variations and Alternatives
How to do the Shoulder-Tap Plank Jack
Begin in a standard plank position with your arms fully extended, hands planted directly under your shoulders, and legs extended behind you with feet together. Your body should form a straight line from head to heels.
Engage your core muscles and keep your body as straight and stable as possible.
In one swift motion, jump and spread your legs wider than shoulder-width apart as if doing a jumping jack while maintaining the plank position with your upper body.
As you land lightly on the balls of your feet with your legs spread, lift one hand and tap the opposite shoulder.
Place the lifted hand back on the ground and jump to bring your legs back together to the starting plank position.
Now, lift the other hand and tap the opposite shoulder, then return to the plank position.
Continue alternating shoulder taps with each rep, ensuring that you minimize any swaying or rocking of the hips to maintain strong core activation.
Perform for the desired number of repetitions or for a certain time period while maintaining proper form and controlled movement throughout.
Remember to breathe steadily and keep the core engaged throughout the exercise to protect your lower back and ensure maximum benefit for the stabilizing muscles.
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Shoulder-Tap Plank Jack FAQs
What muscles does the Shoulder-Tap Plank Jack work?
The Shoulder-Tap Plank Jack mainly works the core and chest, with help from the shoulders and traps. The main muscles are the rectus abdominis and pectoralis major.
What equipment do you need for the Shoulder-Tap Plank Jack?
None. The Shoulder-Tap Plank Jack is a bodyweight exercise, so you can do it anywhere.
Is the Shoulder-Tap Plank Jack a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Shoulder-Tap Plank Jack variations and alternatives?
Similar exercises include the Decline Shoulder-Tap, Diver Plank Jack, Double Plank Jack to 4-Mountain-Climber and Dumbbell Plank Jack.
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