# High Plank

URL: https://heatsy.app/ex/high-plank

Also known as: Straight-Arm Plank, Push-Up Position Hold, Full Plank, Push-Up Plank, Plank on Hands, Hand Plank, Top of Push-Up Hold

Body region: Core, Chest, Shoulders

## Muscles

- Main: Rectus Abdominis, Transversus Abdominis
- Helps: Deltoid, Pectoralis Major, Serratus Anterior, External Oblique, Internal Oblique
- Holds: Gluteus Maximus, Rectus Femoris, Triceps

## Technique

1. Kneel on the floor and place your hands directly under your shoulders.
2. Step your feet back one at a time until your body is straight from head to heels.
3. Push the floor away so your upper back is slightly rounded, not sagging between the shoulder blades.
4. Hold the position while breathing steadily for the planned time.

### Cues

- Squeeze the glutes and pull the ribs toward the hips.
- Keep the neck long and look at the floor just ahead of your hands.
- Spread the fingers and press through the whole hand.

### Common mistakes

- Letting the lower back sag toward the floor.
- Lifting the hips high into a pike.
- Locking the elbows hard and hanging on the joints.

## Alternatives

- [Plank](https://heatsy.app/ex/plank)
- [Plank Shoulder Tap](https://heatsy.app/ex/plank-shoulder-tap)
- [Push-Up](https://heatsy.app/ex/push-up)