Neither is universally "better"; it depends on your goals: forearm planks (on elbows) are superior for deeper core engagement (transverse abdominis) and are easier on wrists, while high planks (on hands) offer more upper body (shoulders, chest, triceps) activation and are better for transitions. Choose based on your focus (core vs. upper body) or if you have wrist pain.
“A high plank activates the core while also engaging the arms, shoulders, and chest,” Emma says. “It builds upper body strength more than the forearm plank.” Research that directly compared the two agrees that high planks activate the shoulder and scapular muscles to a greater extent than forearm planks.
Number one is allowing our lower back to bow down towards the floor, creating a lot of tension in your low back. Instead, think about pulling your ribs and your belly button up to drive your hips to be in line with the shoulders, creating a lot of support through your midsection.
Planks. Start in a push-up position but rest on your elbows and forearms. Tighten your core and hold for 30 seconds to 1 minute. This exercise is excellent for building overall core strength and is a great belly fat reducing exercise.
Should You Do a Plank Every Day? “While a one-minute plank daily can be beneficial, balance is key,” Assal says. “Avoid overtraining and allow for adequate rest.” More is not necessarily better when it comes to how long you hold a plank. Focus on the quality of your form, rather than the seconds on the clock.
Key Takeaways. Elbow planks create less wrist pressure while focusing on core muscle engagement, making them ideal for beginners and those with wrist considerations. Full planks activate more shoulder and upper body muscles, offering greater versatility for progression into dynamic movements and strength building.
The benefits of doing a plank are pretty obvious. Strengthening your abdominal muscles and aligning the vertebrae in your back with this workout will do wonders for your everyday posture. Keep it up, and you could help alleviate any current back pain or prevent developing it in old age.
The problem with planks, in their traditional form, is that they require support from the muscles of the shoulders. When you first start doing them, everything is rosey, because your untrained abs give out before your shoulder muscles do.
Instead, take a deep breath as you press up into your plank. This first breath will help stabilize your plank in a proper neutral position, setting you up for success during the exercise. Once settled in, switch your breath to a ten-second round, breathing in for five seconds, then slowly exhaling for five seconds.
Here are four exercises better than regular planks:
Position your feet
Playing around with the distance your feet are apart can make the exercise easier or harder by changing the base of support. Wider feet = easier, closer = harder.
4 Sneaky Signs Your Core Is Too Weak
Generally speaking, time under tension is a great thing for growing muscles. However, anything beyond two minutes for a plank is at best, meaningless, or at most, harmful.
This study provides confirmation that engaging in plank exercise can enhance the function of immunocytes, while also improving respiratory capacity and physical fitness in older adults.
The "5 5 5 30 rule" is a popular, simple morning workout routine popularized by Sahil Bloom, involving 5 push-ups, 5 squats, 5 lunges (per leg), and a 30-second plank done immediately after waking up to build energy, focus, and consistency by kickstarting metabolism and getting blood flowing with minimal time and no equipment. It's designed to overcome inertia, boost physical and mental readiness for the day, and serve as a foundation for better habits, making it ideal for beginners or those needing a quick start.
'The 3-3-3 split is simply three strength sessions, three cardio days and three active recovery days across the week,' says personal trainer Aimee Victoria Long. 'I think it's trending because it feels clear, achievable and balanced – women are craving structure that supports their energy, not drains it. '
Keep your back straight, creating a straight line all the way from your head to your feet and looking at the space between your hands to create a neutral spine. Activate your abs and keep them tight. Hold the position for as long as you can, before gently lowering yourself down to the floor.
Your goal should be to hold it long enough to challenge yourself while maintaining good form. However, once you can hold your plank for more than a minute or two, you're no longer building strength, just endurance. If you are just starting, begin with short intervals and work your way up to longer holds.
10 Harder Plank Variations for a Stronger Core
Planks are an endurance exercise in which a single position is held, whereas push-ups involve movement: You lift and lower your body from a prone position. That makes push-ups harder than planks, as more upper-body strength is required. Accordingly, push-ups can do more to build upper body strength than planks can.