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Single Arm Plank

The Single Arm Plank is a plank exercise that articulates the muscles around the scaps, preparing and strengthening them for the shoulder protraction necessary in handstands and straddle planches.

  • Type Of Exercise: Strength
  • Muscles: Shoulders, Trapezius, Abdominals
  • Difficulty: Beginner
  • Equipment: Body Only

Single Arm Plank

  1. Begin in a prone position (facing the floor) supported by only your hands and feet.
  2. Ensure that your shoulders are directly above your hands and your elbows are completely straight.
  3. Lift one hand off the floor to enter the single arm plank.
  4. Spread your feet apart if necessary to avoid shifting or twisting sideways.
  5. Keep constant tension in your glutes and core to maintain a posterior pelvic tilt.
  6. Push your chest away from the floor to keep your shoulder blades spread apart (protracted).
  7. Maintain a comfortable head position and straight body as you hold for an equal amount of time on each arm.
  • Exercise: Plank
  • Type of Exercise: Strength
  • Muscles: Shoulders, Trapezius, Abdominals
  • Difficulty: Beginner
  • Equipment: Body Only
  • Exercise: Planche Lean
  • Type of Exercise: Strength
  • Muscles: Shoulders, Trapezius, Chest, Abdominals
  • Difficulty: Beginner
  • Equipment: Body Only
Single Arm Plank | GymFit