Suspender Extended Plank

Muscles worked

Setup

1. Adjust the suspension straps so the handles hang at approximately waist height.
2. Stand facing away from the anchor point and grasp the handles with a firm overhand grip.
3. Lean forward into a plank position with arms extended directly under your shoulders and feet hip-width apart.
4. Engage your core and glutes to create a straight line from your head to your heels.

How to do it

1. Slowly push the handles forward and upward, extending your arms past your head while keeping your body perfectly rigid.
2. Inhale deeply as you extend, reaching as far as possible without allowing your lower back to arch or your hips to sag.
3. Hold the 'extended' peak tension position for 1-2 seconds while maintaining full body tension.
4. Exhale and use your lats and abdominals to pull the handles back to the starting position under your shoulders.

Form checklist

• Maintain a posterior pelvic tilt (tuck your tailbone) to protect the lower back.
• Keep your elbows straight but not locked out throughout the entire range of motion.
• Ensure your head stays in a neutral position, looking slightly down and forward.
• Do not allow the straps to rub against your shoulders or upper arms.

Pro tips

• Focus on 'knitting' your ribs toward your pelvis to maximize tension in the deep core and prevent rib flare.
• Squeeze the handles as hard as possible to increase irradiation and stabilize the shoulder girdle through the pectorals and deltoids.

Make it harder

• Move your feet further back toward the anchor point to increase the horizontal load and difficulty.
• Add a 'saw' motion at the point of full extension, moving the arms forward and back 2-3 inches before returning to center.

Frequently asked

What muscles does the suspender extended plank work?

The suspender extended plank primarily targets the abs, lats, obliques, and pectorals, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the suspender extended plank?

The suspender extended plank uses suspension trainer.

Is the suspender extended plank good for beginners?

The suspender extended plank is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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