Wall Shoulder Tap 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Wall Shoulder Tap is a bodyweight exercise primarily targeting the shoulders, with the triceps serving as secondary muscle groups. To perform this exercise, you position yourself in a standing plank position with your hands placed on a wall at shoulder height. From here, you alternate tapping each shoulder with the opposite hand while maintaining a stable core and avoiding any swaying. This movement challenges your shoulder stability and coordination, helping to strengthen the deltoids and triceps while also engaging the core for balance and support. It’s a simple yet effective exercise requiring no equipment, making it easy to incorporate into various fitness routines.
How to Perform
Start in a standing position: Stand facing a wall with your feet about shoulder-width apart.
Place your hands on the wall: Position your hands slightly wider than shoulder-width apart, keeping them at shoulder height. Your fingers should be pointing forward, and your arms should be straight.
Engage your core: Tighten your abdominal muscles to help maintain stability throughout the movement. Keep your body in a straight line from your heels to your head.
Shift your weight forward: Walk your feet back slightly so your body forms a straight line from your head to your heels, creating a slight incline. You’ll be in a position similar to a standing plank, with your shoulders over your hands.
Perform the shoulder tap: Lift one hand off the wall and tap the opposite shoulder. Make sure to keep your body as still as possible, avoiding any twisting or shifting of your hips.
Return to the starting position: Lower the hand back onto the wall and repeat the motion with the other hand, tapping the opposite shoulder.
Maintain control: Throughout the movement, focus on engaging your shoulders and core to prevent excessive movement in the lower body. Keep your back flat and avoid leaning or sagging your hips.
Continue alternating taps: Repeat the taps for the desired number of repetitions, ensuring each tap is controlled and deliberate. Maintain good form for maximum effectiveness.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged to prevent your hips from swaying during the movement.
Focus on slow and controlled taps to maximize shoulder activation and avoid momentum.
Ensure your shoulders are directly above your hands to maintain a proper plank position.
Avoid excessive body movement; keep your body as stable as possible during each tap.
Keep your arms slightly bent to reduce strain on the elbows while performing the taps.
Maintain a neutral spine by not arching or rounding your back.
Perform the exercise at a steady pace, aiming for quality over quantity.
If you're new to the exercise, start with fewer reps and gradually increase as you build stability.
Breathe steadily throughout the exercise to maintain focus and prevent unnecessary tension.
If your shoulders or wrists feel discomfort, adjust the angle or height of the wall to reduce pressure.
How Not to Perform
Do not let your hips sway: Avoid letting your hips move side to side as you tap each shoulder. This reduces core engagement and puts unnecessary stress on the lower back.
Do not overextend your arms: Avoid locking your elbows or overextending your arms. This can strain the joints and reduce the effectiveness of the exercise on the shoulders and triceps.
Do not allow your shoulders to shrug: Keep your shoulders away from your ears. Shrugging your shoulders can lead to unnecessary tension in the neck and reduces the focus on the deltoids.
Do not tap too quickly: Avoid rushing the movement. Performing the taps too quickly can lead to poor form, increased risk of injury, and less activation of the target muscles.
Do not arch or round your back: Do not let your back sag or excessively arch. This misalignment puts stress on your spine and reduces core activation. Keep your body in a straight line from head to heels.
Do not place your hands too far apart: Avoid placing your hands too wide on the wall. This can strain your shoulders and reduce your ability to maintain balance. Keep your hands just slightly wider than shoulder-width apart.
Do not keep your feet too close to the wall: Standing too close to the wall limits your range of motion and puts more strain on your upper body. Keep a slight distance for better leverage and stability.
Do not perform the exercise with poor posture: Avoid slouching or letting your body collapse inwards. Keep a strong posture with your chest open and back straight to avoid overloading your muscles incorrectly.
Do not neglect breathing: Holding your breath or breathing too shallowly can create unnecessary tension in your body. Breathe steadily throughout the exercise to help maintain control.
Do not lose control of the movement: Avoid letting the tapping motion become jerky or uncontrolled. Ensure each tap is precise, focusing on engaging the shoulders and triceps without swinging or using momentum.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
