Plank (Straight-Arm)
The Straight-Arm Plank is a foundational isometric core exercise performed at the top of a push-up position to build total-body stability. It targets the deep abdominal muscles while simultaneously strengthening the shoulders, chest, and wrists.
Since the Straight-Arm Plank is a time-based isometric hold, the AI analyzes your duration against your Rate of Perceived Exertion (RPE) to determine if you are truly challenging your core stability. If you log wrist pain or if your recovery metrics show upper body fatigue, the system can intelligently recommend forearm alternatives or regressions like the Elevated Plank. Over time, the AI learns your endurance thresholds, automatically extending your target hold times to ensure progressive overload without compromising form.
Form Cues
- Place hands directly under shoulders
- Push the floor away to spread shoulder blades
- Squeeze glutes and quads tightly
- Tuck your tailbone slightly under
- Gaze at the floor to keep neck neutral
- Don't let your hips sag toward the floor
- Don't pike your hips up toward the ceiling
- Don't look forward or crane your neck
- Don't let your shoulder blades collapse together
- Don't hold your breath
Common Mistakes
- Sagging hips (hyperextension)
- Piking hips too high
- Winged scapula
- Placing hands too far forward
- Holding breath
Muscles Worked
This exercise is an anti-extension movement that primarily targets the transverse abdominis and rectus abdominis to stabilize the spine. Unlike the forearm variation, the straight-arm position places significant demand on the anterior deltoids and serratus anterior for upper body support, while the glutes and quadriceps engage isometrically to maintain rigid alignment.
Primary
Secondary
Get Personalized Coaching for Plank (Straight-Arm)
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.