Elevated Plank
A plank variation where hands are placed on an elevated surface to reduce difficulty and load. It targets the core stabilizers, chest, and shoulders to improve foundational rigidity and endurance.
About Exercise
Equipment
Body Weight, Flat Bench
Difficulty
1/5 • Beginner
Primary Muscle Groups
Abs
Secondary Muscles
Shoulders, Chest, Glutes
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Shoulders
5/10Anterior Delts
Chest
4/10Mid Chest
Glutes
3/10Glute Max
Programming
Typical Rep Range
10-90 reps
Rest Between Sets
30-60 seconds • Keep rest short for endurance benefits.
How to Perform
Place hands shoulder-width apart on a stable elevated surface, like a flat bench or step. Walk your feet back until your body forms a straight line from head to heels.
- Ensure hands are directly under the shoulders and hips are squared.
- Squeeze the glutes and brace the core tightly, maintaining a neutral spine.
- Maintain the rigid, straight body line without letting the hips sag or rise.
- Hold this static position for the desired duration or time goal.
Coaching Tips
Form Cues
- Brace the core hard
- Squeeze glutes tight
- Shoulders over hands
- Flat back, neutral neck
Breathing
Maintain controlled, steady breathing throughout the hold, ensuring the core brace is constant.
Range of Motion
The hold begins and ends with the body in a perfect straight line from the ears to the ankles.
Safety
Safety Notes
- Stop immediately if sharp lower back pain occurs.
- Keep wrists strong and straight to prevent strain.
Spotting
Not applicable; this is a bodyweight stability exercise. Focus on maintaining quality form.
Common Mistakes
- Hips sagging low
- Hips lifting too high
- Head dropped or raised
- Holding breath
When to Avoid
- Acute wrist pain
- Severe shoulder instability
- Recent core or back surgery
Flexibility Needed
- Basic wrist extension mobility
- Shoulder stability
Build Up First
- Ability to hold a basic prone bridge position
Also known as
Incline Plank, Bench Plank, Hand Elevated Plank
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Elevated Plank
Body Weight, Flat Bench
Abs
Plank Tap
Body Weight
Abs
Side Plank
Body Weight
Obliques
Plank Walk Out
Body Weight
Abs, Shoulders
Side Plank (Right)
Body Weight
Obliques
Stability Ball Plank
Stability Ball, Body Weight
Abs
Bodyweight Bear Plank
Body Weight
Abs
Bodyweight Plank Jack
Body Weight
Abs
Bodyweight Plank Up Down
Body Weight
Abs
Bodyweight Side Plank (Left)
Body Weight
Obliques
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
