The plank shoulder touch is also commonly referred to as plank shoulder taps.
Before adding this lift to your training routine, you should be able to perform the traditional plank for at least 30 seconds.
This lift is a full body Pilates and Calisthenics exercise. It will help you to strengthen your core and increase your shoulders strength and stability.
This article will cover how you do Plank Shoulder Touches with video, image and a written step by step description on how to perform it.
Its difficulty level, optional and required equipment, the different muscles that get worked.
The benefits you get from doing it, and some training tips to make sure you get the most out of doing this exercise.
Plank Shoulder Touches How to Guide
Step by Step Description
You can also use the low plank position and follow the same steps as outlined below.
Step 1: First move into the top of the Push-Up position. You do this by lying face down on the floor. Put the palms of your hands directly under the shoulders. Dig your toes into the floor. Extend at the elbows raising your body up to the top push-up position.
You are now in the starting position.
Step 2: Lift the palm of your right hand off of the floor. Use your legs and left hand to hold your body's weight. Bend at the elbow of your right arm and slowly bring your hand and touch the front of your left shoulder. Lower your right arm returning the palm flat on the ground in line with your shoulder.
Step 3: Repeat step two with your opposite hand.
You have now completed one repetition of the Plank Shoulder Touche exercise.
The plank shoulder taps is an early intermediate difficulty level exercise.
The distance you separate your feet from one another will also alter how challenging the movement is.
The closer together you put your feet the more your core needs to work for your body to keep its balance. If this is your first time using this lift begin with your feet at shoulder width.
If having your feet separated is not challenging enough then start moving them closer to one another.
The only thing you need to perform this lift is your body and an area large enough for you to lay down.
You can use some weighted clothing to increase the difficulty of this lift continually.
The different muscles worked by this lift are your Pecs, Delts, Triceps, Abdominals and your Obliques.
Benefits of Plank Shoulder Touches
Building a strong core has been shown to reduce and even eliminate lower back pain.
Since you do not need any equipment to perform this exercise, it is useful for days when you cannot make it to your gym. It is also useful for people who work out at home and have access to a limited amount equipment.
Your body needs to form a straight line from your head to your heels throughout this exercise.
To prevent your body from swinging, you need to contract your core glutes and legs.
Make sure that your arms are in line with your shoulders. Having your arms in line with the shoulders will provide maximum stability to your shoulders and limit the chance of you receiving an injury.
To put a higher focus on your core muscles use the elbow plank position. If you want more focus to get placed on your arms and shoulders, you should use the top of the push-up position (where your arms get fully extended).
To fully work your core and upper body, place your feet on a weighted bench. Doing this will give your core the same challenge as the elbow variation. It will also challenge your upper body like the top of the push-up plank.
When you are lifting your arm and touching the opposite shoulder, you need to make sure that you keep your hips locked in place. Doing this will maintain the tension on your core.
Focus and do not let your hips move to the opposite direction when you are raising your arm.
Plank Shoulder Taps are a useful exercise to allow you to keep increasing the difficulty of the Plank.
If you are looking for some variation to the traditional plank you should try out this variation and see for yourself all of the benefits that it has to offer.
Remember to use a slow and controlled movement when you are doing this exercise to get the most out of performing it.
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