Incline Plank

Purpose

Planks are an excellent full-body exercise, particularly for the core and upper body. They are weight bearing through the hands and wrists (or, if modified, through the forearms), which is good for strengthening the bones of the wrists, arms and shoulders.

The Incline Plank is a good starter plank because it puts less weight through the wrists and requires less core strength to perform than a standard plank. The incline angle can be adjusted so that a comfortable amount of weight is being put through the wrists and hands.

Set up

Begin standing with your hands on an elevated, stable surface such as a kitchen countertop, table, or bench. Make sure you feel no pain in your wrists or anywhere else in your body.

Movement

Straighten your elbows and slide your shoulder blades down as you step your feet back so that you allow your spine to lengthen and feel some weight through the hands and feet. Your torso should be straight. Draw your belly in towards your spine, gently squeeze the glutes and keep the legs straight at you lengthen your spine. Hold.

Tips

  • Think about pushing the support away from you as you engage the muscles in your arms and shoulders.
  • Don't let your lower back arch or head tilt downward.
  • Your eyes should be facing straight ahead, not down or up.
  • Relax the muscles in your neck as you breathe in and out during the static hold.
  • If you experience pain in your wrists, try resting on your forearms or adjusting the angle of your plank to offload the wrists.
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