> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Elbows supine plank

> Intermediate · Static · Bilateral. Strength

<video controls playsInline preload="none" poster="/images/exercises/e03e.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fe03e%2Fe03e-264.mp4?alt=media&token=4bfa93f7-be78-48f3-89ed-64441b09740e" className="w-full aspect-square rounded-xl" />

Also known as: Elbow press.

| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Static |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 12 s |

## Technique

1. Only your elbows and your heels touch the ground, the rest of your body is hovering slightly above the ground.
2. Move the elbows higher towards your head to make it easier, or lower to make it harder.

## Muscles

<div className="rounded-2xl border border-gray-200 dark:border-gray-800 px-5 pt-4 pb-1 my-6">
  <div className="flex items-center gap-2 font-semibold" style={{color: "#c8102e"}}><Icon icon="dumbbell" color="#c8102e" size={18} /> Strength</div>

  <div className="max-w-md mx-auto my-4">
    <div className="relative w-full">
      <img src="https://mintcdn.com/openmovement/6MqOY9401y9_GkuQ/images/muscle-map/body.svg?fit=max&auto=format&n=6MqOY9401y9_GkuQ&q=85&s=f51e7c4f06c31ba86e1b6bbd192d6d4d" alt="" noZoom className="block w-full m-0" width="1538" height="1340" data-path="images/muscle-map/body.svg" />

      <svg viewBox="0 0 406.99026 354.43411" className="absolute inset-0 w-full h-full" role="img" aria-label="Strength muscle map">
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        </g>
      </svg>
    </div>
  </div>

  <Columns cols={1}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Rotator cuff</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Back</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Shoulders</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Triceps</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Teres minor
  * Teres major
  * Posterior deltoid
  * Middle trapezius
  * Latissimus dorsi
  * Rhomboid major
  * Triceps brachii (long head)
  * Lower trapezius
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/ground-hands-or-body" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01h.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=29181eaf27fe629ddae54c0248aef224" alt="Ground (hands or body)" noZoom className="m-0 w-full h-full object-contain" width="286" height="173" data-path="images/equipment/q01h.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Ground (hands or body)</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/back" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Back</a><a href="/collections/strength/triceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Triceps</a><a href="/collections/strength/shoulders" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Shoulders</a><a href="/collections/strength/rotator-cuff" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Rotator cuff</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-extension-backward" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />extension backward</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Progressions

<Columns cols={3}>
  <Card title="Elbows turned-out supine plank" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e03f.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=adadf4d92b9ed0fdc6c430f26ad53577" href="/exercises/elbows-turned-out-supine-plank-e03f" width="320" height="320" data-path="images/exercises/e03f.jpg">Intermediate</Card>
  <Card title="Tuck forearms victorian" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0ci.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=e86ece0d24d53610148e826bd8fb9070" href="/exercises/tuck-forearms-victorian-e0ci" width="320" height="320" data-path="images/exercises/e0ci.jpg">Intermediate</Card>
</Columns>

## Regressions

<Columns cols={3}>
  <Card title="Advanced tuck candle flag" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e01e.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=2eab8bf483415279607c9cd40f01d5c4" href="/exercises/advanced-tuck-candle-flag-e01e" width="320" height="320" data-path="images/exercises/e01e.jpg">Intermediate</Card>
  <Card title="Supine plank" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0c3.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=cee76f202da2b43fc9a444ff5fc19139" href="/exercises/supine-plank-e0c3" width="320" height="320" data-path="images/exercises/e0c3.jpg">Novice</Card>
  <Card title="Supine plank raise" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0s5.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=4f54739ad32776e472cac47cbea7f27c" href="/exercises/supine-plank-raise-e0s5" width="320" height="320" data-path="images/exercises/e0s5.jpg">Novice</Card>
</Columns>

## Variations

<Columns cols={3}>
  <Card title="Elbow press" img="https://mintcdn.com/openmovement/ez-Z6MjOTdC-Snkx/images/exercises/e0t1.jpg?fit=max&auto=format&n=ez-Z6MjOTdC-Snkx&q=85&s=74906a1d582a42f72a0b2d02e96a6718" href="/exercises/elbow-press-e0t1" width="320" height="320" data-path="images/exercises/e0t1.jpg">Intermediate</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Pike forearms victorian" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e07p.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=4f9e4bacf50978cd7ab54daba1ee0a35" href="/exercises/pike-forearms-victorian-e07p" width="320" height="320" data-path="images/exercises/e07p.jpg">Intermediate</Card>
    <Card title="Supine plank lean" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0c4.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=444c1f1dfe8f4fdef593d3fd27059f6b" href="/exercises/supine-plank-lean-e0c4" width="320" height="320" data-path="images/exercises/e0c4.jpg">Intermediate</Card>
    <Card title="Square forearm supine plank" img="https://mintcdn.com/openmovement/u4isihpalktq37dc/images/exercises/e0xi.jpg?fit=max&auto=format&n=u4isihpalktq37dc&q=85&s=825ba414d7adcdc32b7978a6d478e139" href="/exercises/square-forearm-supine-plank-e0xi" width="320" height="320" data-path="images/exercises/e0xi.jpg">Novice</Card>
    <Card title="Table top" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0c9.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=67544ee4c93c6ecf1f28ec7f95f02208" href="/exercises/table-top-e0c9" width="320" height="320" data-path="images/exercises/e0c9.jpg">Novice</Card>
    <Card title="Candle pose" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e02e.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=b1d9412d5b9998489553791832915a19" href="/exercises/candle-pose-e02e" width="320" height="320" data-path="images/exercises/e02e.jpg">Novice</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/elbows-supine-plank-e03e). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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