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Achieve Flawless Front Plank Form with the Right Hand Placement

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A plank is an isometric exercise that strengthens the core, targeting muscles [1] like the transverse abdominis, obliques, and rectus abdominis. Additionally, this beginner-friendly move improves posture and core stability.

Planks enhance core stability, strengthen muscles, improve posture, and reduce low back pain.

4 Best Hand Positions When Doing Front Plank Exercise

1. Palms Down

Forearms in lined up with the shoulders with palms down. This is a common best-hand position when doing which helps you balance during the front plank exercise. With the elbows up, you are working the shoulder at 90 degrees of external rotation which is good for shoulder health. This position also allows you to activate your scapular stabilizers and lats which help protect the shoulder and lower back.

Remember to keep the elbows below the shoulders in order to decrease the stress on the shoulder, especially the rotator cuff.

2. Palms Facing Each Other

If you want to make the front plank more challenging, have your palms face each other so you are getting less help when balancing out with the hands. This will allow you to rely more on  your core to stabilize and balance yourself out

3. Triangle Position

You get more help on the forearms when doing the triangle position. This is good for someone who is not able to get into the 90 degree external rotation of the shoulder. It put less stress on the shoulder than hand position #1 and #2.

4. Gentle Position

This is a very powerful position as you get lots of help from the forearms and the shoulder to create a stable position. This is a good position if you do a front plank into a side plank and then back into a front plank position. This tends to put the shoulder in its best and safest position.

Muscles Targeted in Planks

Hand Placement and Body Positioning

Plank with Correct Hand Placement

Harvard Medical [2] suggests starting by holding the plank for up to 30 seconds, then lowering your body and resting. Additionally, take several deep breaths, inhaling through your nose and exhaling through your mouth. Moreover and return to the starting position. Repeat the movement. 

A Physical Therapist from Washington DC advises that you keep your body straight and avoid letting your back sag. This helps you work the right muscles in your core and shoulders. Moreover, hold the position for the suggested amount of time, and make sure your back stays straight to prevent strain.

Tips for Effective Planks

Plank Exercise Benefits

Conclusion

Proper hand placement in a front plank [3] is crucial for effective form and optimal results. By following these tips and guidelines, you can improve your core strength and stability, reduce low back pain, and enhance your overall fitness.

If you are looking for more exercises that help strengthen your core, tighten your abs, slim your waist and flatten your stomach while keeping yourself injury free, then check out the Invincible Core program here:

FAQ’s

Where should you position your hands for a high plank?

Position your hands directly under your shoulders with your fingers spread wide for stability.

What is the proper form for a front plank?

For proper form in a front plank, keep your body in a straight line from your head to your heels. Engage your abdominal muscles by tightening your core and avoid letting your back sag. Your shoulder blades should be pulled back, and your shoulder girdle should be strong and stable. Make sure your back stays in a neutral position to prevent strain.

How do you position your arms for a plank?

When positioning your arms for a plank, maintaining the proper arm position for a front plank is essential for stability and injury prevention. If doing a forearm plank, keep your forearms flat on the ground, parallel to each other. For a high plank, ensure your hands are directly under your shoulders. Keep your core tight and focus on a neutral spine to protect your back.

What position should you hold a plank?

Hold the plank for the recommended time, keeping your body straight and strong while maintaining a neutral position with your back.


1. Cleveland Clinic. (2021, November 18). Why you should start doing planks. Health Essentials. https://health.clevelandclinic.org/why-you-should-start-doing-planks/

2. Solan, M. (2019, November 13). Straight talk on planking. Harvard Health Publishing. https://www.health.harvard.edu/blog/straight-talk-on-planking-2019111318304#:~:text=How%20long%20should%20you%20hold,%2C%E2%80%9D%20says%20L’Italien

3. Martins, T. B., Costella, T., Miguel, A. C., Duarte, L. H. C., Ostroski, I. M., & Santos, G. M. (2024). Correlation between the time of execution of the traditional front plank with the weekly volume of physical activity: Pilot study. Brazilian Journal of Physical Therapy, 28(Supplement 1), 100995. https://doi.org/10.1016/j.bjpt.2024.10099

4. Park, S.-K., Lee, K.-S., Heo, S.-J., & Jee, Y.-S. (2021). Effects of High Intensity Plank Exercise on Physical Fitness and Immunocyte Function in a Middle-Aged Man: A Case Report. Medicina, 57(8), 845. https://doi.org/10.3390/medicina57080845.https://www.mdpi.com/1648-9144/57/8/845

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