High Plank
Primary
Core
Secondary
Shoulders, Chest, Triceps
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
High Plank
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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.
High Plank — targeted muscles
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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.
When to Use the High Plank
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.
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
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.
Yes, the High Plank is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels looking to build strength and muscle definition. Start with lighter weights to master proper form before progressing.
For the High Plank, the recommended approach depends on your goals. 3-4 sets of 45-60 seconds. Rest 45s. For strength, use 30-45 seconds. For muscle growth, perform 45-60 seconds. For endurance, complete 60-90 seconds.
Yes, the High Plank can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting core.
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.
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Safety Notes
- Keep straight line.
- Don't hold breath.