Plank On Hands
Learn how to perform Plank On Hands, a Core exercise, with setup, breathing and common mistakes.
Plank On Hands · Preview
Setup
Place your hands directly under your shoulders with your arms straight in a high plank. Press through your whole palms and fingertips to stabilize your shoulders and torso.
Start phase
Push the floor away so your shoulders do not sink. Brace your core and glutes and keep your back and hips from shifting.
End phase
Keep the same line from head to heels throughout the hold. As time increases, prioritize torso alignment over your wrists or shoulders.
Target muscles
Do not simply hang on your arms; think of holding your entire body long and fixed. Pull your shoulders down and re-brace your core if they creep toward your ears.
Common mistakes
Hands placed too far forward or shrugged shoulders increase wrist and shoulder strain. Set your hands under your shoulders and draw the shoulders down.
Breathing
Breathe in slowly and exhale long while holding. Keep your core engaged so your ribs do not lift on the exhale.
Coach tip
Spread your fingers and share your weight through your thumb and index finger to reduce wrist strain. A high plank is also a great way to reinforce your push-up setup.
