The Plank a Whole Body Workout

Posted by: | Posted on: April 21, 2018

Plank Press-Up


  • Deltoids
  • Core stabilisers


  • Deltoids
  • Core stabilisers


  • Intermediate


  • Strengthens core muscles
  • Improves core stability
  • Strengthens triceps
  • Improves posture

Not Advisable if you have

  • Shoulder injury
  • Intense back pain

1 Lying on the mat with your forearms underneath your chest, press your body up into a plank position, lengthening through your heels.

2 Push through your forearms to bring your shoulders up towards the ceiling. With control, lower your shoulders until you feel them coming together in your back.

3 Repeat five times.

Do it Right

  • Lengthen through your neck without looking forwards.


  • Allowing your back to sag.
  • Allowing your shoulders to collapse into your shoulder joints.

Best For

  • deltoideus anterior
  • deltoideus posterior
  • rhomboideus
  • rectus abdominis
  • biceps brachii
  • triceps brachii
  • tensor fasciae latae
  • rectus femoris
  • transversus abdominis
  • obliquus internus
  • serratus anterior
  • tibialis anterior


Bold text indicates target muscles Grey text indicates other working muscles * indicates deep muscles