Technique
- Sitting on the floor with straight legs, palms placed on the ground slightly behind the hips.
- Push on your arms and lift your hips up until your body is in a straight line or slightly arched up; supported by your heels and palms.
- Pause at the top; your whole weight is now supported by your heels and palms.
- Keep the chest open and push your shoulder back, then slowly reverse the motion back down.
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
Variations
Supine plank
Novice
View Similar Exercises
View Similar Exercises
Rocking table
Novice
Long table top
Novice
Table top cross toe touch
Novice
Square forearm supine plank
Novice
Table top to supported L-sit
Novice
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