I’ve been spending a lot of time doing a plank on my elbows with my palms up to work on my core strength during my 2020 Summer Plank Challenge. The forearm position is great for strengthening your abdominals. Today though, I want to look at plank up on your hands. You’re still working on core strength, but you’re able to really key in on your shoulders here.

Working on Shoulders in Plank

I would love to show you perfect shoulder form. But I don’t have perfect form. Every time I look at a photo or video of me doing any exercise, I can find areas for improvement. And plank is no exception.

I would recommend videotaping yourself – you’ll see all sorts of things to improve, but PLEASE also look at all the things you’re doing so well! Be objective, but not too critical. We’re all a work in progress and each one of us has things we need to work on. Besides, nobody would really like you that much if you were perfect. It’s important to honor your likeability. 🙂

Back to the shoulders. I collapse a little bit in my shoulders. You should check to see if you are. It’s a common problem for many and it’s pretty hard to tell what your shoulder blades are doing unless you can see a photo.

Scapular weakness in plank
I’m in forearm plank here, but this photo clearly shows that I need to focus more on scapular position.

There are several ways to work on this while you’re up in plank:

  • Breathing: Think of your bra strap (or a band around your chest) and then envision expanding equally against this band as you breathe in. Most of us just think of expanding through the front of our chests, which can encourage the upper back to sag down. As you breathe in, expand through your upper back as well.
  • Turn the hands slightly out to engage the lats (latisimus dorsi).
  • Actively push down through the shoulders (using the serratus anterior muscles). Be strong. Avoid the temptation to hang out and sag down from your shoulders.
  • Squeeze your shoulder blades together (middle trapezius).
  • Pull your shoulder blades down and back (lower trapezius and rhomboids). Envision a line from each shoulder blade to the opposite hip pocket and pull in that direction.

Note: You can and should work on all these items in forearm plank as well. However, plank up on your hands is the optimal plank position to fully activate and strengthen these scapular muscles that support the shoulder.

It’s a lot to think about. More than enough to think about during a one-minute plank up on your hands. And then you also need to focus on what the rest of your body is doing.

Focus on alignment and form with your plank.

Checking the Rest of Your Alignment

  • Double check to make sure your hands are underneath your shoulders.
  • Lengthen through the spine.
  • Pull your belly button towards your spine without lifting your hips.
  • Tighten your glutes.
  • Squeeze your inner thighs togther.
  • And breathe.

I meant what I said earlier – we’re all a work in progress. If you do them consistently, planks will get easier. And then you might slack off and they’ll get harder. That’s the way most of us roll. It’s okay. I encourage you to find joy in the process of getting stronger again and again through the ups and downs of working out and life.

Stay fit!