Technique
- Only your elbows and your heels touch the ground, the rest of your body is hovering slightly above the ground.
- Move the elbows higher towards your head to make it easier, or lower to make it harder.
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
Elbow press
Intermediate
View Similar Exercises
View Similar Exercises
Pike forearms victorian
Intermediate
Supine plank lean
Intermediate
Square forearm supine plank
Novice
Table top
Novice
Candle pose
Novice
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