Iron Cross Plank
Description
The iron cross plank holds a plank position with arms extended wide to the sides (like a cross) rather than directly below the shoulders. The wide arm position dramatically increases chest, shoulder, and core demand compared to a standard plank.
Equipment Required
Iron Cross Plank Instructions
- Lie face down on the floor. Extend both arms straight out to the sides at shoulder height.
- Press through your palms and toes to lift your body off the floor into a plank.
- Your body should be straight from heels to head — arms extended wide.
- Hold this position. The wide arms make it extremely demanding.
- Breathe steadily. Maintain the plank.
- Start with 10 to 15 seconds and build up.
- If too difficult, start with hands slightly closer than full cross.
- Maintain a flat back — do not let hips sag.
Iron Cross Plank Form & Visual
Iron Cross Plank Benefits
- Extreme chest and shoulder demand from wide arm position
- Builds isometric chest and core strength
- Advanced plank progression
- No equipment needed
- Develops shoulder stability
- Builds mental toughness
Iron Cross Plank Muscles Worked
- Pectoralis major (heavy isometric)
- Anterior deltoid
- Core (anti-extension)
- Serratus anterior
- Triceps brachii
Iron Cross Plank Variations & Alternatives
- Standard Plank
- Push-Up
- Wide Push-Up
- Ring Plank
- Extended Plank
