Technique
- Lie on your back, elbows on the floor a short distance away from the torso, forearms perpendicular to the floor.
- Push the elbows into the floor, lifting your body off of the ground so that only your heels and elbows are touching the floor.
- Pause and then smoothly lower yourself back down.
Muscles
Strength
Primary
- Rotator cuff
- Back
- Shoulders
- Triceps
Individual muscles
Individual muscles
- Teres minor
- Teres major
- Posterior deltoid
- Middle trapezius
- Latissimus dorsi
- Rhomboid major
- Triceps brachii (long head)
- Lower trapezius
Equipment
Appears in
Strength
Joint movements
Shoulderextension backward
trains stretches
Progressions
Elbows turned-out supine plank
Intermediate
Tuck forearms victorian
Intermediate
Regressions
Advanced tuck candle flag
Intermediate
Supine plank
Novice
Supine plank raise
Novice
Variations
Elbows supine plank
Intermediate
View Similar Exercises
View Similar Exercises
Pike forearms victorian
Intermediate
Pike candle flag
Intermediate
Rocking table
Novice
Lying prone snow angel
Beginner
Supine plank lean
Intermediate
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