High Plank
A straight-arm plank held at the top of a push-up position. It trains anti-extension core strength along with shoulder and serratus stability.
Primary muscles
- Abs (Rectus Abdominis)
- Transverse Abdominis
Secondary muscles
- Serratus Anterior
- Front Delts
- Triceps
- Glutes (Gluteus Maximus)
- Sets
- 3
- Duration
- 20–60 sec
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Place your hands under your shoulders with arms straight, legs extended and toes on the floor.
Brace your abs and squeeze your glutes to form a straight line from head to heels.
Push the floor away so your upper back is slightly rounded, not sunken between the shoulders.
Hold the position with a neutral neck.
Lower your knees to the floor to finish.
Breathing: Breathe steadily through the hold.
Coaching tips
Hands under shoulders
Push the floor away
Ribs down
Common mistakes
Sagging hips
Locking out elbows aggressively
Letting the chest sink between the shoulders
Safety notes
Spread the fingers to share load across the hand and ease wrist strain.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.