Also known as: shoulder protraction plank, protraction plank, forearm protraction hold, scapular protraction plank

What is Protracted plank?

A protracted plank is a forearm plank variation where you push your shoulder blades forward and spread the shoulders, holding a slightly rounded upper back. It primarily targets the core and shoulder stabilizers. Difficulty: Easy - suitable for beginners to build scapular control and core endurance.

How to Do Protracted plank

  1. Set forearm plank: Place forearms shoulder-width on the floor, elbows under shoulders, toes tucked and body in a straight line. Engage glutes and core to stabilize.
  2. Push the floor: Actively press your forearms into the ground and push the floor away, spreading the shoulder blades to achieve visible protraction.
  3. Keep alignment: Maintain a neutral pelvis and level hips; allow only slight upper-back rounding without letting shoulders collapse or hips sag.
  4. Breathe and hold: Breathe steadily while holding the protracted position for the target time. Avoid breath-holding to reduce neck and shoulder tension.
  5. Controlled release: Slowly relax the shoulder protraction, draw shoulder blades back, lower knees if needed, and rest. Increase hold time gradually as control improves.

Muscle Groups

Core

Description

Get into a forearm plank position with your body in a straight line and core tight. Push the floor away by spreading your shoulder blades apart, keeping your upper back slightly rounded. Hold this protracted position without letting your shoulders collapse or your hips drop.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the protracted plank?

The protracted plank builds core strength and improves scapular protraction control, which supports shoulder stability and posture. It also increases endurance for anti-extension and teaches shoulder positioning useful in other movements.

What common mistakes should I avoid when doing it?

Avoid collapsing the shoulders, letting hips drop or hike, holding your breath, and jutting the chin forward. Also don’t over-exaggerate protraction to the point of pain; maintain control and neutral spine.

How can I progress or regress this exercise?

Regress by performing the protraction from knees or a wall plank and shorten hold times. Progress by increasing hold duration, adding single-arm protraction, or combining with plank-to-push-up variations.