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Abs

Plank with Arm Reach

The Plank with Arm Reach is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: upper abs 24%, obliques 24% and lower abs 22%.

Level: IntermediateEquipment: BodyweightMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Set up in a straight-arm plank with feet a little wider than hip-width.
  2. Brace the abs and keep the hips level.
  3. Lift one hand and reach it straight forward at shoulder height.
  4. Hold for a breath, then place the hand back under the shoulder.
  5. Reach with the other arm and keep alternating.

Tips

  • Reach long with the thumb pointing up.
  • Press hard through the supporting hand.

Common mistakes

  • Shifting the hips over to the supporting side.
  • Letting the lower back sag as the arm reaches.
  • Lifting the arm higher than the head.

Muscles worked by the Plank with Arm Reach

  • Upper abs Primary24%
  • Obliques Primary24%
  • Lower abs Primary22%
  • Front delts Minor7%
  • Serratus anterior Minor6%
  • Gluteus maximus Stabilizer5%
  • Spinal erectors (lower back) Stabilizer4%
  • Hip flexors Stabilizer4%
  • Quads (rectus femoris) Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Lifting a hand or foot makes the trunk resist rotation. Holding the body straight against gravity is anti-extension: rectus abdominis and the obliques brace, with the shoulders, glutes and hip flexors holding the position.

Plank with Arm Reach alternatives

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Frequently asked questions

What muscles does the Plank with Arm Reach work?

Mainly the upper abs, obliques and lower abs.

Is the Plank with Arm Reach good for beginners?

The Plank with Arm Reach is rated intermediate. If you are new, learn the Dead Bug first and build up from there.

What is a good alternative to the Plank with Arm Reach?

For example the Knee to Elbow Plank, Plank Shoulder Tap and Weighted Plank. They train mostly the same muscles, some with different equipment.

How do you make the Plank with Arm Reach harder?

Add weight or reps, or move on to the Weighted Plank and Weighted Hollow Body Hold.

Sources

  • McGill 2010, Strength Cond J 32(3):33-46 (core training)

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