The Forearm Plank Powerhouse and How to Do It Right
What appears a misfit maneuver is clearly a no-wuss exterminating tiger
Any powerhouse in the land of functional exercise is mega-mighty to me, especially when it locks in results. As a certified Functional Training Specialist, I shoot for the most inclusive, best time-sensitive, and high results monster moves.
The Forearm Plank (aka Elbow Plank) looks like a misfit maneuver. On the floor, belly down, DVR ready, jammies swank, popcorn duly staged by dominant hand away from nosy dog.
Nope, this no-wuss-divine-tiger trains all your core muscles. From all abdominal muscles (transverse abdominis, rectus abdominis, and external and internal obliques) — to and through the shoulders (deltoids), back, arms, legs, and glutes — this intense and regal move is a lifer!
Engagement of all these stunning muscles in proper plank position improves our posture, protects our internal organs, and stabilizes our spine. The beauty of planks is they can be done anywhere, anytime, are low risk, and no equipment is necessary. Yahoo on that! No excuses.
How to do forearm plank … correctly
Perform on a yoga mat, exercise mat, or your carpet (DVR thriller or comedy?):
- Take an All-Fours, flat back, tabletop position (hands & knees); Wrists align directly under your shoulders; Knees directly below your hips
- Lower your elbows down to replace your aligned hand position; forearms planted, hands apart
- Pull your Abs in deep, stiffen your core, then extend one leg at a time straight back, feet flexed hip-width apart, flexed toes on the mat, legs straight (see images below)
- Hands flat and wide, forearms parallel with each other; shoulders broad (do not clasp hands together)
- Image examples below
Focus points for correct plank form
Pay attention to the proper Plank Technique, it’s everything:
- Head/neck in alignment with the spine (i.e., no head drop)
- Encourage length in the back of neck; eyes look slightly in front of hands; shoulders lowered away from ear lobes (i.e., no shoulder shrug or lifting)
- Draw in your belly tight until the glutes and thighs fully engage (think, tension)
- Keep your back in neutral alignment
- Keep Abs, Glutes, and Quads engaged; Feet flexed and perpendicular to the ground
- Keep hips level with upper back (image #1); incorrect form is image #2
How long should you do a forearm plank?
Hold as long as possible (15 seconds, 30, 60 — but not to “failure,” only to muscle fatigue). Better yet, count breaths instead. Breathe slowly and consistently (inhale through the nose, exhale softly through the mouth if possible).
Rest and repeat 3–4 times. Planks can be done 3 times per week.
Plank modifications
Less Intensity: Spread flexed feet shoulder-width apart (or wider) for more ease. If you are trembling, lower the knees to your mat, rest, and try again. You will eventually build up to a longer hold, then a straight-leg hold.
More Intensity: Pull flexed feet together for more intensity; tuck your tail a little; lift one foot off the floor keeping the lifted leg straight and active; hips level; pause, and switch to the other leg. We’re rockin’ hard with this one.
What muscles do forearm planks work?
When done correctly, forearm planks target the core entirety i.e., the transverse (transversus) abdominis, the rectus abdominis, and the internal and external obliques. Plus the upper back shoulders, back, arms, legs, and glutes. Remember, our abdominals support our backs — forever. In particular, the transverse abs which lots of folks remember by the laughing, sneezing, and coughing muscles dominant during these events of forced expiration.
Now, ya know…
The forearm plank builds a strong and stable core that assists with daily activities. Plank builds balance and coordination for better body function, supports your lower back, and strengthens the entire upper body which delivers better posture. Another plus is that planks are great foot fortifiers.
Ok, now have a plankin’ good workout and pass the popcorn—buttered!
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Hi, I’m Gwenn, a California personal trainer and yoga studio owner who dotes on penning anything wellness. Find more on Medium as I grow here along with tons of great writers.
