Technique
- From a seated position with the legs extended in front, place the hands at some distance behind the hips with the fingers facing forward, and about shoulder width apart.
- Press down into the hands to lift the chest, and then press down into the heels to lift the hips into alignment with the shoulders.
Form tips
- Push your shoulders blades back: don’t let your shoulder shrug.
- Legs are straight.
- Point the feet and reech the toes toward the floor.
- Engage the glutes and thighs to lift up, as well as the upper back muscles to keep the chest lifted.
Muscles
Strength
Primary
- Spine
Secondary
- Back
Flexibility
Secondary
- Shoulders
- Chest
- Biceps
Individual muscles
Individual muscles
- Spinalis thoracis
- Longissimus thoracis
- Iliocostalis
- Rhomboid major
- Middle trapezius
- Lower trapezius
Equipment
Appears in
Strength
Flexibility
Other disciplines
Joint movements
Progressions
Elbows supine plank
Intermediate
Long supine plank
Intermediate
Supine plank lean
Intermediate
Table top
Novice
Elbow press
Intermediate
Horizontal supine plank
Novice
Variations
Supine plank raise
Novice
View Similar Exercises
View Similar Exercises
Long table top
Novice
Square forearm supine plank
Novice
Rocking table
Novice
Table top cross toe touch
Novice
Table top reach up
Novice
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