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