Also known as: high plank, front plank, arms extended plank, hands plank, standard plank

What is Straight Arm Plank?

The Straight Arm Plank is an easy bodyweight isometric hold performed with arms extended and the body in a straight line. It primarily targets the core, shoulders, chest, and triceps and improves scapular control and posture.

How to Do Straight Arm Plank

  1. Set hand position: Place hands shoulder-width under shoulders, fingers spread, arms straight. Press through palms and keep wrists neutral to reduce strain.
  2. Protract scapula: Slightly push your shoulder blades forward to protract the scapulae; maintain posterior pelvic tilt and avoid shrugging toward the ears.
  3. Align body: Straighten hips, engage glutes and core to create a line from shoulders to heels; don't let hips sag or pike upward.
  4. Steady breathing: Breathe calmly and evenly, avoid breath-holding. Start with 20-40 seconds, increase gradually while maintaining tight core and controlled shoulder position.
  5. Release safely: Lower to knees or step feet back to a kneeling position to exit. Relax shoulders and reset before repeating or progressing time.

Muscle Groups

Triceps, Chest, Core, Shoulders

Description

Kneel on the ground and lean forwards with your hands in front of yourself until they make contact with the ground.

Protract your scapula and mantain a posterior pelvic tilt to keep your body straight throughout the set. There should be a straight line between your shoulders, hips, and feet.

Make sure to keep your arms straight and don't forget to breathe calmly as you hold this position for the required time.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Straight Arm Plank?

It builds core stability, shoulder endurance, and chest/triceps isometric strength while improving scapular control and posture. As an easy-level, no-equipment hold it also helps breathing control and provides a foundation for more advanced plank and push variations.

What common mistakes should I avoid when doing this plank?

Avoid letting hips sag or pike, shrugging shoulders, bending the arms, or holding your breath. Common errors reduce effectiveness and increase injury risk - maintain posterior pelvic tilt, straight arms, scapular protraction, and steady breathing for safe holds.

How can I progress or regress the exercise?

To progress, increase hold time, perform elevated-feet planks, or add shoulder taps. To regress, drop to knees, shorten hold time, or do incline planks with hands on a bench. Always prioritize form before adding difficulty.