Exercise guide
Incline Jack Plank
- Intermediate
- Compound
- Timed hold
- Back
- Chest
- Shoulders
- Waist
The Incline Jack Plank is a dynamic core stability exercise that elevates the upper body to shift focus onto the lower abs and shoulders while adding a cardiovascular element through the jumping motion.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Place your hands firmly on the edge of an incline bench or stable step, spaced slightly wider than shoulder-width apart.
- Step your feet back into a high plank position so your body forms a straight line from head to heels.
- Position your shoulders directly over your wrists and engage your core to stabilize your spine.
How to do it
- Jump both feet out to the sides simultaneously, landing softly on the balls of your feet wider than the bench.
- Exhale as you jump your feet back together to the starting plank position.
- Maintain a fast but controlled tempo, ensuring your hips do not sag or bounce excessively.
- Keep your arms locked and your chest pushed away from the bench throughout the movement.
Form checklist
- Keep your hips level with your shoulders; do not let them pike up or dip down.
- Maintain a neutral neck by looking at the bench, not your feet.
- Ensure your weight remains centered over your hands, not pushed back into your heels.
- Keep your core braced as if preparing for a punch to protect the lower back.
Pro tips
- Focus on 'pushing the bench away' to maximize serratus anterior and shoulder stability.
- Squeeze your glutes hard as your feet land wide to prevent pelvic tilt and increase lower-body tension.
Make it harder
- Increase the speed of the jumps to turn the movement into a high-intensity interval (HIIT) element.
- Lower the height of the incline to increase the load on the core and upper body.
Frequently asked
- What muscles does the incline jack plank work?
- The incline jack plank primarily targets the abs, deltoids, obliques, and pectorals, and also works the serratus anterior and triceps as secondary muscles.
- What equipment do you need for the incline jack plank?
- The incline jack plank requires no equipment — just your body weight.
- Is the incline jack plank good for beginners?
- The incline jack plank is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Knee Tap Sky ReachIntermediate · abs, calves, deltoids, obliques, and pectorals
- Medicine Ball Step Behind Rotational ThrowIntermediate · abs, deltoids, glutes, obliques, pectorals, and quadriceps
- Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
- Behind The Head Ball SlamIntermediate · abs, calves, lats, obliques, and pectorals