Plank

GymDaze demonstration

Watch Plank

Technique

How to perform Plank

1. Place both hands under your shoulders on the floor and extend the legs behind you with toes supported.
2. Keep the elbows straight and press the floor away without letting the chest sink between the shoulders.
3. Brace the trunk to maintain a steady line through the shoulders, hips and heels without sagging at the lower back.
4. Hold the position while continuing to breathe; keep both hands and both feet supported.
5. Lower the knees to finish before you lose the intended bodyline.

Programming relevance

Muscles involved

Primary targets: Rectus Abdominis, External Oblique, Internal Oblique.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.