Plank
The Plank is a common calisthenics exercise, made more difficult in gymnastic strength training by emphasizing the scapular protraction. The extra movement prepares the athlete's scapular mobility for handstand and straddle planche work.
- Type Of Exercise: Strength
- Muscles: Shoulders, Trapezius, Abdominals
- Difficulty: Beginner
- Equipment: Body Only
Plank
- Begin in a prone position (facing the floor) supported by only your hands and feet.
- Ensure that your shoulders are directly above your hands, your elbows are completely straight, and your feet are together.
- Keep constant tension in your glutes and core to maintain a posterior pelvic tilt.
- Push your chest away from the floor to keep your shoulder blades spread apart (protracted).
- Maintain a comfortable head position and straight body as you hold for time.
- Exercise: Forearm Plank
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Abdominals
- Difficulty: Beginner
- Equipment: Body Only
- Exercise: Single Arm Plank
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Abdominals
- Difficulty: Beginner
- Equipment: Body Only
