I feel like planks just aren’t getting the love they deserve any more. It’s like people read a book or watch anime nowadays while planking, kind of like when you see people texting while doing ab crunches. CLEARLY if it’s that easy, you’re not doing it right! If you can hold a plank for more than 30 seconds, you’re simply doing it wrong. Also, anything over 30 seconds to 1 minute MAX starts to get INSANELY BORING.
*READ FULL ARTICLE WITH PHOTOS*
So what if you wanted to make sure you’re not only smashing your core, but maximizing your time while doing it? Well, it’s time to kick those half-assed banana planks to the curb and fix your form by mastering its six individual components. I really want you to get these six tips into your brain, so whenever you plank, you kill it!
Component #1: Feet
Your feet need to be close together because this will make it easier for you to activate your glutes and hamstrings (you should be flexing those while doing a plank). Also, your toes should be bent as much as possible so that the bottom of your feet (your arches) are vertical to the floor. Remember that your feet and your elbows are your contact points with the Earth which means you need to pay extra attention to both.
Component #2: Elbows
Your elbows should be directly underneath your shoulders. This is known as joint stacking and helps you gain maximum stability during any lift or movement. This will also help you from falling into scapula retraction as you will have more strength to keep and maintain your upper back flat.
Component #3: Hands
If you want to maximize the plank, you can’t have your hands together or your fingers in a lock. They need to be straight out with your forearms parallel to each other. If anything, make fists to remind you that they’re not allowed to touch each other, maybe even imagine they’re fighting if that helps, anything you have to do to keep your arms straight!
Component #4: Shoulder Blades
We’ve briefly mentioned this when talking about the elbows. If your shoulder blades are relaxed during the plank, this might be one of the reasons why they are winging in your everyday life and while you’re lifting. It simply means that you’re not activating your serratus anterior muscles and your shoulder blade control is lousy. I will cover scapula winging in more detail in a later article, but for now all you need to do is press your body away from the floor. A great cue would be to try and push your thoracic spine to the ceiling above you and imagine being able to hold a plate across your back. Your back should be a FLAT surface.
Component #5: Pelvis
This is extremely important, especially if you tend to suffer from Anterior Pelvic Tilt (APT). I have an entire ARTICLE dedicated to fixing APT so you can check that out by clicking on the blue hyperlinked text. But you really need to concentrate on tucking your pelvis during a plank to help avoid this condition altogether. Tucking your pelvis means you need to activate your glutes and flattten or completely round your lower back so that your glutes and lower abs are firing. This will make the plank much harder than usual but it’s also the proper way to do it and it’s usually the most skipped step.
Component #6: Core
As soon as you tuck your pelvis you will feel some core activation, but to take it one step further you should also be trying to flex your entire rectus abdominis as well as your obliques. You don’t have to squeeze everything as hard as humanly possible though , you just need to activate your core enough so that your spine can remain stable throughout the entirety of the plank.
BONUS TIP:
If you really want to take your plank to the next level and make it a 30 second exercise for ANYONE, no matter how strong you are, this is what you’re going to have to do. Obviously make sure all six components we just mentioned are in check and then proceed to pull your elbows and toes in towards your core. Believe it or not this slight addition of pressure and flexing is going to make your body start shaking within 15 – 20 seconds if done correctly. I’m not joking! Get down on the floor and try it right now, you’re going to be blown away and your abs are going to feel tight all day long, it’s a great feeling!
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40 comments
If you can hold a plank for more than 30 seconds, you're doing it wrong! Check out this video to learn how to maximize this awesome core exercise!
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Fix Anterior Pelvic Tilt: https://muscularstrength.com/article/Fix-Anterior-Pelvic-Tilt-Three-Easy-Steps
Hey bro, just wondering if you could do some videos on how to bulk up, or just increase strength. Without going to the gym. Have 2 jobs, but still want to be in shape, probably more out there like me
I've been doing it this way the whole time. Didn't realise people bitched out on the plank lol
Hi Scott, I'm a big fan of your work. I was hoping if you could provide a video of chin ups vs pull ups, and comparing about them in terms of most things and probably which one is best. Would really appreciate it. Thanks & cheers.
Hey Scott thank you for your energy! My abs are burning since I've changed the way I plank 😁. Muscular strengh is a great tool too. 🖐 from France
Thank goodness Scott is back! Keep us updated on your life, don't be afraid to throw some lifestyle videos!
Cleeeeeeely
AWESOME VIDEO
smashed the Like button and now I gotta fix my screen
thank you for the close up
I am so happy to see you making video s again 🙂
scott is back !!!
Pls try to make a similar video about everyone's LEAST favorite exercice THE SUPERMAN position
Popular upload: How to Plank
New upload: Planks are BORING !!!!
OK. Thank you, next.
2:54 that helped me so much!!!!
jk
Damn. So I've been doing them all wrong!
Glad you are all moved in now, Scott. Your gym looks beautiful! Congratulations and keep up the great work!
Why do you wear wrestling shoes when you workout?
Scott, I think this has been touched on by someone else on Youtube.
https://youtu.be/jYX5FpYZA7c
WOW you got seriously smaller. Still look great.
Bro it seems like you've lost some size
Honestly, it's so nice to see your channel come such a long way!
Hey Scott I have belly fat that seems like it doesn’t want to go away. Everywhere else of my body is building muscle and definition but my stomach doesn’t want to lean out! Please help me out with this, its very discouraging. Thanks bro.
Mate Y are your're shoulders soo small You were the best
I’d rather do the ab wheel.
luv u man!
Great video! Please make a video on scapular winging too!
“Fitness fam” 🤧😭
WoWoWoW! Absolutely amazing and lifechanging! 💎🌟💪
And I thought holding it for 30 secs, I was doing it wrong. Thank you Scott.
I enjoy your uploads! 💪
I like how he's using wrestling shoes to workout
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i think jeff caveliere already discuss this topic very long time ago
Try 3 sets of weighted planks with 70kg for 1 minute.
Great video, thank you. Jealous of your gym!
Something in your pants is flexing lol
Hard
Scott is kidnapped,duh
😂😂😂😂😂😂planks are boring!!!!!!!i cant even do them,i stay for about 20 sec,hahahhh boring!!