High Plank
Primary
Core
Secondary
Shoulders, Chest, Triceps
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
An isolation exercise that lets you focus on one muscle group, the High Plank targets your core through a isometric hold pattern. Use for core stability for optimal results.
Everything You Need to Know About the High Plank
The High Plank is a good for beginners exercise that targets your Core. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for core stability for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
High Plank — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the High Plank?
- 1
Start in a push-up position.
- 2
Arms fully extended.
- 3
Hands directly under shoulders.
- 4
Create a straight line from head to heels.
- 5
Engage core and glutes.
- 6
Hold the position for optimal results.
What are the best tips for the High Plank?
Also called straight arm plank.
Don't let hips sag or pike.
Keep neck neutral for optimal results.
Breathe normally for optimal results.
Common High Plank mistakes
Hips too high - this is a common issue that reduces exercise effectiveness.
Losing hip position during the High Plank shifts the loading pattern away from your Core and can compress your lower back. Stay planted and let your Core do the work.
Hips sagging downward, indicating weak core engagement.
Losing hip position during the High Plank shifts the loading pattern away from your Core and can compress your lower back. Stay planted and let your Core do the work.
Looking up - this is a common issue that reduces exercise effectiveness.
Craning your neck during the High Plank compresses your cervical spine and can cause nerve impingement. Keep your head in a neutral position — pick a spot to look at and hold it through the set.
High Plank — who it's best for
All fitness levels looking to build strength and muscle definition.
How to Program the High Plank
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 45-60 seconds. Rest 45s.
What are good alternatives to the High Plank?
Other Variations
- High Plank with Shoulder Tap
- High Plank to Low Plank
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the High Plank — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep straight line.
- Don't hold breath.