What is Straight Arm Plank?

The Straight Arm Plank is an easy bodyweight hold performed on straight arms to strengthen the core, triceps, chest and shoulders. It trains scapular protraction and posture; maintain a posterior pelvic tilt and straight line from shoulders to feet for safe, effective holds.

How to Do Straight Arm Plank

  1. Set your hands: Place hands shoulder-width under shoulders, fingers pointing forward. Press palms into the ground, straighten arms, and brace your core before walking feet back.
  2. Extend legs back: Walk feet back until body forms a straight line from shoulders to heels. Squeeze glutes and keep legs active to prevent hip sag.
  3. Protract scapula: Protract your scapula by pushing shoulders slightly forward and maintain a posterior pelvic tilt. This engages core, triceps, and chest without shrugging.
  4. Align hips and shoulders: Align shoulders, hips, and heels in one straight line; keep neck neutral and ribs down. If you feel lower-back strain, lower to knees and reset form.
  5. Breathe and hold: Breathe calmly through the hold and set timed intervals. Start with 20 to 30 second holds, rest, then gradually increase duration as your stability improves.

Muscle Groups

Triceps, Chest, Core, Shoulders

Description

Kneel on the ground and lean forwards with your hands in front of yourself until they make contact with the ground.

Protract your scapula and mantain a posterior pelvic tilt to keep your body straight throughout the set. There should be a straight line between your shoulders, hips, and feet.

Make sure to keep your arms straight and don't forget to breathe calmly as you hold this position for the required time.

Movement Group

Push

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Straight Arm Plank?

The Straight Arm Plank builds core stability, shoulder endurance, and triceps and chest strength while improving scapular control and posture. It also develops breath control and prepares you for more advanced push and plank variations.

What are common mistakes when doing the Straight Arm Plank?

Common mistakes include letting hips sag or pike, bending the arms, retracting or shrugging the shoulders, and holding your breath. These faults reduce stability and increase injury risk—shorten holds and reset alignment to focus on form.

How can I progress or modify the Straight Arm Plank?

Progress by increasing hold time, elevating feet, adding shoulder taps, or moving to forearm plank and plank-to-push-up. Modify by lowering to knees, reducing duration, or using an elevated surface or wall for less load.