High Plank Arm Reach
The High Plank Arm Reach is a dynamic core stability exercise that involves lifting one arm while maintaining a push-up position. It targets the core, shoulders, and obliques by forcing the body to resist rotation and gravity.
This exercise places significant demand on shoulder stability and wrist health. The AI analyzes your recent upper-body training volume and recovery status to ensure your anterior deltoids are fresh enough to support the movement safely. If you report wrist discomfort or high fatigue in your daily check-in, the app can instantly recommend a regression like a forearm plank to protect your joints while still training your core.
Form Cues
- Start in a solid push-up position with feet slightly wider than hip-width.
- Squeeze your glutes and quads to lock your hips in place.
- Exhale sharply as you reach one arm forward until it aligns with your ear.
- Push the floor away actively with your supporting hand.
- Keep your hips square to the ground at all times.
- Don't let your hips rock side-to-side as you switch arms.
- Don't allow your lower back to sag toward the floor.
- Don't hike your hips up into a pike position.
- Don't rush the movement; speed reduces the stability challenge.
- Don't let your supporting shoulder collapse near your ear.
Common Mistakes
- Rotating the hips to compensate for balance
- Sagging through the lower back
- Placing feet too close together
- Bending the supporting elbow
- Holding breath during the reach
Muscles Worked
This exercise primarily targets the deep core stabilizers, including the transverse abdominis and obliques, which must work hard to prevent the torso from twisting. It also heavily engages the anterior deltoids and serratus anterior to maintain stability in the supporting shoulder while the opposite arm is lifted.
Primary
Secondary
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