45 Degrees Arms Plank

Muscles worked

Setup

1. Start in a standard high plank position with your hands directly under your shoulders and feet hip-width apart.
2. Walk your hands forward approximately 12–18 inches until your arms are at a 45-degree angle relative to your torso.
3. Ensure your body forms a straight line from your head to your heels.
4. Engage your quadriceps and squeeze your glutes to stabilize the pelvis.

How to do it

1. Inhale deeply into your diaphragm, then exhale and brace your core as if preparing for impact.
2. Maintain a steady, rhythmic breathing pattern while holding the position, avoiding holding your breath.
3. Keep your elbows locked and push firmly through your palms to engage the serratus anterior and pectorals.
4. Hold for the target duration, then carefully walk your hands back to the starting position to finish.

Form checklist

• Do not let the lower back sag or the hips pike toward the ceiling.
• Keep your neck neutral by looking at the floor slightly in front of your hands.
• Maintain a slight posterior pelvic tilt (tuck your tailbone) to protect the lower back.
• Ensure shoulders stay depressed and away from your ears.

Pro tips

• Actively 'pull' your hands toward your toes without actually moving them to create maximum tension in the rectus abdominis.
• Focus on 'knitting' your ribs toward your hips to prevent the ribcage from flaring out.

Make it harder

• Walk the hands even further forward to transition into a 'Superman' plank.
• Lift one foot two inches off the ground to add a rotational stability challenge for the obliques.

Frequently asked

What muscles does the 45 degrees arms plank work?

The 45 degrees arms plank primarily targets the abs, deltoids, obliques, and pectorals, and also works the rhomboids, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the 45 degrees arms plank?

The 45 degrees arms plank requires no equipment — just your body weight.

Is the 45 degrees arms plank good for beginners?

The 45 degrees arms plank is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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