SHIFT Fit
Incline plank shoulder tap
Incline plank shoulder tap: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Hold high plank with hands on counter.
- Tap opposite shoulder with one hand. Avoid turning hips.
- 2 sets × 4 reps per side; 60s rest between sets. Use a smooth, controlled pace. Complete both sides/directions in each set; allow 20–30s to change sides if needed. Finish with at least 2 comfortable repetitions in reserve. Avoid turning hips.
Equipment
- fixed counter
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 2 sets × 4 reps per side; 60s rest between sets. | fixed counter |
| beginner | 2 sets × 6 reps per side; 60s rest between sets. | fixed counter |
| beginner | 3 sets × 6 reps per side; 75s rest between sets. | fixed counter |
| beginner | 2 sets × 5 reps per side; 75s rest between sets. | fixed counter |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. If the shoulder position is painful, use the listed easier option only if comfortable; do not push through joint pain.
- Arching or sagging the lower back; holding the breath; moving the limbs faster than the trunk can stay controlled. Exercise check: Avoid turning hips.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.