Plank on Hands
Description
The plank on hands (high plank) holds a plank position with arms fully extended rather than on the forearms. The extended arm position adds shoulder and tricep demand while maintaining the anti-extension core challenge.
Equipment Required
Plank on Hands Instructions
- Get into a push-up position with arms fully extended, hands under shoulders.
- Set your body in a straight line from heels to head.
- Brace your core. Squeeze your glutes.
- Hold this position for the desired time.
- Do not let your hips sag or pike up.
- Breathe steadily.
- Start with 20 to 30 seconds and build up to 60 seconds.
- This is the top position of a push-up.
Plank on Hands Form & Visual
Plank on Hands Benefits
- Adds shoulder and tricep demand to the plank
- Builds anti-extension core strength
- No equipment needed
- Same position as top of push-up
- Develops shoulder stability
- Beginner-friendly
Plank on Hands Muscles Worked
- Rectus abdominis
- Transverse abdominis
- Anterior deltoid
- Triceps brachii
- Serratus anterior
- Gluteus maximus
Plank on Hands Variations & Alternatives
- Forearm Plank
- Long Lever Plank
- Body Saw Plank
- Push-Up (dynamic)
- Shoulder Tap
