Bodybuilding Wizard

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    Facebook Twitter Instagram
    Trending
    • TRX Inverted Row Exercise Guide
    • Smith Machine Hex Press Exercise
    • In-Depth Review: Micronized Creatine Powder by Optimum Nutrition
    • Gold Standard Plant Pre-Workout: The First Vegan Pre-Workout From Optimum Nutrition
    • In-Depth Review: Trans4orm Fat Burner by Evlution Nutrition
    • How Can Yoga Take Your Bodybuilding Goals to the Next Level and Vice-Versa?
    • What Makes Burn-XT Thermogenic Fat Burner Stand Out From the Crowd?
    • Smart Ways To Put A Stop To Emotional Eating For Good
    RSS Facebook Twitter LinkedIn YouTube Pinterest Instagram
    Bodybuilding Wizard
    Subscribe
    • Home
    • Training
      • Weight training basics
      • Advanced bodybuilding
      • Workout programs
      • Home weight training programs
      • Cardio workout
      • Bodybuilding glossary
      • Exercise equipment
      • Weight training accessories
      • Weight lifting injuries
    • Exercises
      • Chest exercises
        • Middle chest exercises
        • Upper chest exercises
        • Lower chest exercises
      • Back exercises
        • Middle back (latissimus dorsi)
        • Upper back (trapezius)
        • Lower back (erector spinae)
      • Bicep exercises
      • Tricep exercises
      • Shoulder exercises
        • Front deltoid
        • Side deltoid
        • Rear deltoid
        • Rotator Cuff
      • Neck strengthening exercises
      • Quadricep exercises
      • Hamstring exercises
      • Calf exercises
      • Tibialis anterior exercises
      • Abdominal exercises
        • Upper abdominal exercises
        • Lower abdominal exercise
        • Oblique exercises
      • Core exercises
      • Forearm exercises
      • Glute & Hip exercises
      • Kettlebell exercises
      • Foam rolling & Stretching
      • Explosive (dynamic) lifts
    • Motivation
      • Videos
        • Motivational videos
        • Funny workout videos
      • Pictures
      • Quotes
      • Funny Fitness
      • Transformations
    • Diet
    • Supplements
    • Anatomy
    • FAQ
    • Forums
    Login
    Bodybuilding Wizard
    You are at:Home»Exercises»Core exercises»The full plank (straight arm plank) exercise guide
    full plank: core strengthening

    The full plank (straight arm plank) exercise guide

    0
    By krunoslav on February 11, 2019 Core exercises
    Share
    Facebook Twitter Pinterest LinkedIn Email Tumblr WhatsApp

    The full plank (straight arm plank)

    The ability to hold a stable full plank is a benchmark for fitness and core strength. It’s important to practice proper technique as you build the strength necessary to perform a full plank and modifications of it. A strong full plank provides the foundation for moving into progressions involving external weight and unstable surfaces such as stability balls, the BOSU trainer, and medicine balls.

    In plank positions, you are working to build stability and hold your core steady in space. Planks can be done on hands (full plank), elbows, or a prop; your knees or your feet; and in various relationships to gravity. Whichever variation you choose, remember your mountain pose alignment. Hold your legs steady and your pelvis neutral, including a light lift along the bottom of your pelvis. Engage your belly and keep your lower ribs moving toward your spine, but make sure you have room to breathe. Let your shoulder blades descend. Keep your neck long and your chin low.

    Other common names for this exercise

    • Full plank;
    • Straight-arm plank;
    • High plank;
    • Plank on hands;

    The full plank exercise instructions

    1. Start with a straight body position from your head to your heels.
    2. Stack your shoulders directly over your wrists and firmly plant your palms on the floor.
    3. Maintain a tight core while squeezing through (also known as “firing through”) your quads and your chest to support your core and make the hold easier.
    The full plank exercise
    The full plank exercise

    Put in other words, simply assume the lop position of a push-up, placing your hands on the floor in line with your shoulders, keeping your back flat, your knees straight and your hips in the same plane as your shoulders. Squeeze everything and hold it for as long as you can.

    When performing any plank exercise, maintain a straight line without lifting your hips excessively towards the ceiling or letting them sag. Use the strength from your entire core, particularly the abdominals, to hold a steady position.

    Common mistakes

    1. Butt lifted higher than the head and heels.
    2. Sagging lower back.
    3. Improper alignment of shoulders and wrists.

    More difficult variations

    • Feet elevated straight-arm plank. Place the feet on a raised platform (box, bench, or stair). Straighten the arms with the hands on the floor. Position the hands directly under the shoulders with the arms perpendicular to the floor. Lift the body so the only contact points are the hands on the floor and the balls of the feet and toes on the platform.
    Feet elevated straight-arm plank
    Feet elevated straight-arm plank
    • Stability ball full plank. Place the feet on a stability ball or moderately unstable apparatus positioned on a raised plat­form. Note: Make sure that the unstable appa­ratus is relatively secure on the raised platform. Straighten the arms with the hands on the floor. Position the hands directly under the shoulders with the arms perpendicular to the floor. With the hands on the floor, lift the body so some part of the lower body is in contact with the unstable apparatus.
    Stability ball (unstable surface) full plank
    Stability ball (unstable surface) full plank

    Full plank vs forearm plank

    The full plank is probably the one most people are familiar with. While it does work on your core, the main focus of this type of plank is for the upper body and sculpting shoulders and arms. Therefore, if your main goal is to strengthen your core muscles, which is essentially what the plank exercise does, it is wiser to switch to forearm plank instead.

    Replacement exercises

    Try these other core exercises.

    • Reverse plank
    • Plank with opposite arm and leg lift
    • Side plank
    • Chinese reverse plank
    • Plank with arm extension
    • Forearm plank
    • Hollow body hold

    If you think your core is strong enough, it’s time to discover the three most efficient core exercises you’ll ever try – real core killer exercises.

    Closing thoughts

    The full plank (also known as the straight-arm plank position) is the simplest plank for total core conditioning. It is especially suitable for beginners as the starting point towards more challenging versions of plank exercise (forearm plank, side plank, plank with opposite arm and leg lift, plank with arm extension, etc).

    There are many progressions of full plank ranging from beginner to advanced. You will start with the basics and progress through more difficult variations. The planks featured in this post are especially appealing because they are simple yet challenging and require almost no equipment, so they can be performed almost anywhere.

    Share. Facebook Twitter Pinterest LinkedIn Tumblr Email WhatsApp
    krunoslav
    • Twitter

    Hey! My name is Kruno, and I'm the owner and author of Bodybuilding Wizard. I started this website back in late 2014, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

    Related Posts

    Half-Kneeling and Tall-Kneeling Pallof Press

    Chinese Reverse Plank Exercise Guide

    Resistance Band Pallof Press

    Leave A Reply Cancel Reply

    You must be logged in to post a comment.

    WE ARE SOCIAL
    • Facebook 181
    • Twitter 473
    • YouTube 98
    • Instagram
    RECENT POSTS
    June 22, 2022

    TRX Inverted Row Exercise Guide

    June 20, 2022

    Smith Machine Hex Press Exercise

    9.3
    June 17, 2022

    In-Depth Review: Micronized Creatine Powder by Optimum Nutrition

    8.0
    June 14, 2022

    Gold Standard Plant Pre-Workout: The First Vegan Pre-Workout From Optimum Nutrition

    6.3
    May 29, 2022

    In-Depth Review: Trans4orm Fat Burner by Evlution Nutrition

    RECENT COMMENTS
    • Justin Dew on Designing your own home gym
    • krunoslav on Meet Your Muscles: How muscles are named?
    • Christina on Meet Your Muscles: How muscles are named?
    • jack on Types Of Whey Protein
    • igtropin on Stiff-Leg Deadlift Technique
    LATEST GALLERIES

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    ABOUT
    ABOUT

    We are a group of bodybuilding enthusiasts and this is our effort to have all the details about bodybuilding at a single website. Bodybuilding Wizard will make your dream body your reality.

    We're social, connect with us:

    Facebook Twitter Instagram Pinterest YouTube
    POPULAR POSTS
    April 2, 2014

    Lying Leg Curl Exercise Guide

    February 18, 2019

    Meet Your Muscles: How muscles are named?

    March 30, 2014

    Workout Frequency

    BODYBUILDING WIZARD
    Bodybuilding Wizard Footer Logo
    Copyright © 2014-2021 BodybuildingWizard. All rights reserved. Powered by WordPress.
    • About
    • Privacy
    • Contact
    • Terms of Use
    • Friends
    • Advertising

    Type above and press Enter to search. Press Esc to cancel.

    Sign In or Register

    Welcome Back!

    Login to your account below.

    Lost password?