Straight Arm Planks
An introduction to static core and shoulder strength - The Plank, straight arm edition.
While it’s a very common core exercise, it’s often performed without paying too much attention to good form, making it easier and making you miss out on some of the benefits.
That said, keep some key points in mind and you’ll be able to make great use of this exercise!
Standards
LEVEL 1: 3 Sets of 15 Seconds
LEVEL 2: 3 Sets of 30 Seconds
LEVEL 3: 3 Sets of 60 Seconds
Do 3 Sets, holding for as long as you can each time. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets
If you struggle to hit Level 1 after a few weeks of trying, try using a regression shown below or use an easier variation.
Form Cues
A common way to cheat ourselves is by dropping down into our joints, arching our back, and letting our core disengage. Be sure to keep tension by actively tensing your glutes and abdominal muscles, as well as pressing your arms into the floor!
A good mental cue to keep the right shoulder and arm position is to have your elbow pits facing forward at about 45°.
If you’re dealing with wrist pain, performing these on your knuckles or something like parallettes would be a great option.
You might be tempted to hold your breath, but be sure to breathe throughout your holds!
Tutorial
Kneel on the floor with your knees together.
Lean forward and place your hands on the ground underneath your shoulders, fingers facing forward. Your arms should be and stay straight.
Bring your shoulders down and forward.
Straighten your legs, creating a straight line from head to knees.
Hold this position for time. See Standards.
Progression & Regression
To make this exercise harder: Doing this exercise with your hands placed a bit more towards your knees rather than directly underneath your shoulders makes it harder by increasing the leverage on your shoulder muscles. (This is essentially a very light planche lean!)
To make this exercise easier: Doing this exercise at a slight incline with your hands on an elevation or on your knees can make it easier.