Technique
- Start in a Supine plank position, with your fingers pointing towards your feet or to the side.
- Slowly lean towards your head to put more weight on your arms and less on your heels.
- Lean enough to make it challenging to hold the position for more than 15-20 seconds, but not so much that you’re not able to hold it for more than 5 seconds.
- This exercise can be good way to work on Shoulder extension backward without equipment and lead towards exercises like the V-sit and Pike forearms victorian.
Form tips
- Push your shoulders down ( Shoulder retraction), away from your ears.
- Keep your legs straight.
- Avoid craning your neck forward: keep it neutral, looking at the ceiling.
Muscles
Strength
Primary
- Rotator cuff
- Back
- Shoulders
- Triceps
Secondary
- Forearms
Individual muscles
Individual muscles
- Teres minor
- Teres major
- Posterior deltoid
- Middle trapezius
- Latissimus dorsi
- Rhomboid major
- Triceps brachii (long head)
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
Equipment
Appears in
Joint movements
Progressions
V-sit
Advanced
Regressions
Supine plank
Novice
Supine plank raise
Novice
View Similar Exercises
View Similar Exercises
Forearm stand
Intermediate
Elbows supine plank
Intermediate
Pike candle flag
Intermediate
Advanced tuck candle flag
Intermediate
Cross arm pushup
Intermediate
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