Alternatives
- Plank
- Spiderman Plank
- Mountain Climbers
Summary
The high plank is a straight-arm version of the standard plank. It builds core endurance while engaging the shoulders, chest, and wrists, making it a versatile base position for many other exercises.
Benefits of the High Plank
- Strengthens the core and shoulders simultaneously
- Improves scapular and shoulder stability
- Forms the base for dynamic core movements
- Encourages full-body tension and alignment
- Accessible for most fitness levels
High Plank Muscles Worked
- Primary: Rectus Abdominis, Transverse Abdominis
- Secondary: Shoulders, Chest, Glutes, Quadriceps
Instructions
- Begin in a push-up position with arms fully extended
- Keep hands under shoulders and feet hip-width apart
- Engage your core and glutes to keep a straight line
- Avoid locking the elbows or sagging the hips
- Maintain steady breathing
- Keep your head in line with your spine
- Hold for the desired duration
Common Mistakes
- Letting the hips sag or lift
- Overextending the elbows
- Shrugging shoulders toward the ears
- Holding breath or tensing the neck
- Shifting weight unevenly across the hands