An incline plank is a plank exercise where your forearms and upper body is elevated.
With this plank variation, you plank with your forearms on a flat, elevated surface.
A sturdy, flat object like a bench, chair, even steps can work just as long as you can comfortably rest your forearms.
Just like the standard plank exercise, your body should form a straight line. Elbows should be directly under your shoulders.
Your body will be at an angled, but other than the inclined position, it’s the same as the standard plank.
This incline plank is a beginner-friendly version of the standard plank.
Because of your incline position, it requires less core strength, stability, and balance. It enables beginners to progressively adapt to the exercise and the demand it places on the core.
It necessarily prepares you to move to the regular plank.
If you are just starting out and in the process of building your fitness, this is the plank exercise for you.
The incline plank primarily targets your core muscles. Additionally, it works and engages the abdominal muscles, back, glutes and shoulders.
How to Perform It Correctly
- Kneel down and place your forearms on top of the box. Lift up your hips to form a straight line from your shoulders to your ankles. Your weight should be placed on your forearms.
- Brace your core and squeeze your butt muscles. Hold for 30-60 seconds.
- Repeat to complete the prescribed number of set
The exercise can be adjusted to meet your exact fitness level. You can do this by modifying the incline angle.
Higher the box, a more upright position you’ll be, thus places less demand on your core.
For more challenge, you can conversely adjust the height of your box to make your body more parallel to the floor.