Chinese Plank

Muscles worked

Setup

1. Place two flat benches (or stable elevated surfaces) parallel to each other, spaced slightly less than your body height apart.
2. Position yourself so your upper back and shoulders rest on one bench and your heels rest on the edge of the other.
3. Ensure your shoulder blades are firmly supported and your arms are crossed over your chest or resting at your sides.
4. Start with your hips dipped toward the floor before initiating the lift.

How to do it

1. Exhale and drive your heels and shoulders into the benches to lift your hips until your body forms a perfectly straight line.
2. Squeeze your glutes and core aggressively to maintain a rigid bridge position.
3. Hold the position while maintaining steady, controlled nasal breathing.
4. Lower your hips back toward the floor slowly once the set duration is complete.

Form checklist

• Keep hips level with your shoulders and ankles; do not let the midsection sag.
• Maintain a neutral spine by tucking your pelvis slightly to avoid excessive lower back arching.
• Ensure only the upper back/shoulders and the heels are in contact with the benches.
• Keep your knees fully extended throughout the entire hold.

Pro tips

• Focus on 'shortening' the distance between your ribcage and pelvis to maximize abdominal and oblique engagement.
• Actively pull your heels toward your shoulders isometrically to significantly increase hamstring and glute activation.

Make it harder

• Place a weight plate on your hips to increase the resistance against the posterior chain.
• Perform a single-leg variation by lifting one leg off the bench while keeping the hips perfectly level.

Frequently asked

What muscles does the chinese plank work?

The chinese plank primarily targets the abs, calves, hamstrings, obliques, and trapezius, and also works the erector spinae as secondary muscles.

What equipment do you need for the chinese plank?

The chinese plank requires no equipment — just your body weight.

Is the chinese plank good for beginners?

The chinese 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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