Overview
How to do it
- 1
Starting Position
Set up in a high plank with your hands under your shoulders and about shoulder-width apart.Keep your body in a straight line from head to heels, and tighten your core and glutes.
- 2
Lowering Phase
Bend your elbows and lower your chest toward the floor under control.Keep the descent smooth, and hold your elbows at a 45-degree angle from your torso.
- 3
Pushing Up
Press yourself back to the starting plank position.
- 4
Scapular Protraction
At the top, continue by extending your arms a little more while rounding your upper back and moving your shoulder blades away from each other.Pause for one second so you can feel your serratus anterior working.
- 5
Reset
Come back to a neutral plank and continue the set.
Form tips & common mistakes
Do not allow your hips to drop or rise into a pike while you move.
Use a slow, controlled tempo to increase muscle activation.
Keep your core braced so your lower back does not arch excessively.
Breathe out as you press up and protract your scapula; breathe in as you lower down.
Muscles worked
Pectoralis Major، Sternal
Serratus Anterior، Pectoralis Major، Clavicular، Anterior Deltoid، Triceps Brachii، Trapezius
Biceps Brachii
Rectus Abdominis، Pectoralis Minor، Serratus Anterior، Obliques، Quadriceps
Erector Spinae، Latissimus Dorsi
