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Core · Beginner

Bear Plank Shoulder Tap

Alternating shoulder taps from a hovering bear plank to train anti-rotation and shoulder stability.

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Bear Plank Shoulder Tap demonstration

Exercise overview

Training details

CoreShoulders

Equipment

Bodyweight

Sets × reps

3 × 10 / side

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Start in a bear position with your hands under your shoulders, knees hovering, and feet about hip-width apart.
  2. 02Brace your abdominals and keep your back flat with your hips as still as possible.
  3. 03Lift one hand and tap the opposite shoulder without shifting your weight excessively.
  4. 04Return that hand beneath its shoulder and repeat the tap with the other hand.
  5. 05Continue alternating while keeping your knees low and resisting rotation through your pelvis.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBear Plank KickbackHarder progressionShoulder Tap Push-UpRelated variationPush-Up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell FlyComparable substituteBench PressComparable substituteDumbbell Deep Push up and Renegade RowComparable substitute1 & 1/4 Push-UpComparable substituteAlternating Plate Push-UpComparable substituteDumbbell Renegade Row

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