Forearm Plank
The Forearm Plank is a drill that strengthens the shoulder girdle while teaching athletes how to articulate the muscles through their core to hold a proper handstand body line.
- Type Of Exercise: Strength
- Muscles: Shoulders, Trapezius, Abdominals
- Difficulty: Beginner
- Equipment: Body Only
Forearm Plank
![Forearm Plank 1 Forearm Plank Beginning](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/08/Forearm_Plank.jpg)
![Forearm Plank 2 Forearm Plank End](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/08/ForearmPlank2.jpg)
![Forearm Plank 3 Forearm Plank](https://www.gymnasticbodies.com/gymfit/wp-content/uploads/2020/08/Forearm-Plank.jpg)
- Begin in a prone position (facing the floor) supported by only your forearms and feet.
- Ensure that your shoulders are directly above your elbows and your feet are together.
- Keep constant tension in your glutes and core to maintain a posterior pelvic tilt.
- Push your chest away from the floor to keep your shoulder blades spread apart (protracted).
- Maintain a comfortable head position and straight body as you hold for time.
![Forearm Plank 4 Scapular Shrug](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/08/sPL_PE1_-_3.jpg)
- Exercise: Scapular Shrug
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Abdominals
- Difficulty: Beginner
- Equipment: Body Only
![Forearm Plank 5 Plank](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/08/sPL_PE3_-_3.jpg)
- Exercise: Plank
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Abdominals
- Difficulty: Beginner
- Equipment: Body Only