How to do the Pike Shoulder Tap
- Form an inverted 'V' shape by lifting your hips and walking your feet closer together.
- Shift your weight onto one hand, keeping your hips high.
- Touch the opposite shoulder, then return the hand to the floor.
- Repeat with the other hand, alternating taps without twisting.
Full technique — 7 steps
- Start on the floor with your hands close together and feet set behind you.
- Lift your hips high and walk your feet in to form a strong inverted V.
- Press your shoulder blades apart, straighten your legs as able, and keep your head between your arms.
- Shift your weight onto one hand without letting your hips drop or twist.
- Lift the other hand and touch the opposite shoulder, keeping your hips high and still.
- Place that hand back on the floor and return to an even inverted V.
- Repeat with the other hand, alternating taps for the whole set.
Common mistakes
- Hips rocking side to side
- Hips dropping into a plank
- Bending the supporting elbow
- Twisting the torso during taps
- Rushing the taps
Form cues
- Keep hips high
- Keep hips level
- Press through the palms
- Tap without shifting
Quick answers
What muscles does the Pike Shoulder Tap work?
Primary: Front delts 8/10. Also works: Triceps 5/10, Serratus anterior 5/10, Rotator Cuff 5/10, Traps 4/10.
When should I do the Pike Shoulder Tap in a workout?
Accessory. Goes after the main lifts. ≈ 7 min with rest.
How many sets and reps of the Pike Shoulder Tap?
Strength: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3 sets of 12–16 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 1 min, 3 reps in reserve.
