Primary
Core
Secondary
Shoulders, Chest, Triceps
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The high plank (also called straight-arm plank) is the top position of a push-up held statically. Compared to forearm planks, high planks engage more shoulder, chest, and tricep musculature. This makes them a good preparation for push-up work.
When to use it
Use for core stability for optimal results.
Who it's for
All fitness levels looking to build strength and muscle definition.
Position yourself in the top of a push-up with arms fully extended, hands directly under shoulders. Create a rigid line from head to heels by bracing your core and squeezing your glutes. Keep your neck neutral—look at the floor slightly ahead of your hands.
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Start in a push-up position.
Arms fully extended.
Hands directly under shoulders.
Create a straight line from head to heels.
Engage core and glutes.
Hold the position for optimal results.
Also called straight arm plank.
Don't let hips sag or pike.
Keep neck neutral for optimal results.
Breathe normally for optimal results.
Use high planks alongside forearm planks for variety, or when you want to add shoulder work to your core training. They are excellent as push-up preparation or within plank progressions. Transition to forearm planks when arms fatigue.
Hips too high - this is a common issue that reduces exercise effectiveness.
Losing hip position during the High Plank changes the loading pattern and can reduce the intended work for your Core. Keep your hips aligned with the setup cues and move only through the range you can control.
Hips sagging downward, indicating weak core engagement.
Losing hip position during the High Plank changes the loading pattern and can reduce the intended work for your Core. Keep your hips aligned with the setup cues and move only through the range you can control.
Looking up - this is a common issue that reduces exercise effectiveness.
Craning your neck during the High Plank changes your upper-body position and can make the rep less stable. Keep your head aligned with your torso and use a consistent gaze.
All fitness levels looking to build strength and muscle definition.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 45-60 seconds. Rest 45s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how High Plank could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the High Plank
The High Plank primarily targets the Core, making it an effective exercise for core development. Secondary muscles worked during the High Plank include Shoulders, Chest, Triceps, providing additional training stimulus. Stabilizer muscles engaged include Glutes.
Our library labels High Plank as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for High Plank. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for High Plank is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the High Plank include: Plank, Crunch. These exercises target similar muscle groups as the High Plank and can be used as substitutes based on your equipment availability, gym setup, or training preferences.