Bench Decline Plank Hold

Muscles worked by the Bench Decline Plank Hold

Primary

AbsRectus AbdominisDeep CoreTransversus Abdominis

Secondary

Front DeltsAnterior DeltoidObliquesOblique AbdominalsSerratusSerratus Anterior

Also called: abs, six-pack, rectus abdominis, abdominals, stomach muscles, transverse abdominis.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Bench Decline Plank Hold

1. Place a bench behind you and put the tops of your feet on it, then put your hands on the floor under your shoulders with your arms straight.
2. Walk your hands to a position where your body is in one straight line from your head to your heels.
3. Squeeze your glutes, brace your abs and push the floor away so that your shoulders do not sink between your shoulder blades.
4. Keep your neck in line with your spine and look at the floor between your hands.
5. Hold the position for the planned time, breathing slowly.
6. Lower your knees to the floor and rest.

Form tips

• Do not let the hips sag or rise above the line; stop the set when the line breaks.
• Keep your hands directly under your shoulders so that the weight is carried by the skeleton, not by sore wrists.
• Use a lower step if the bench is too high to keep a straight line.

At a glance

Bench Decline Plank Hold in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Balance Dome Plank
• Bear Plank Hold
• Bent-Knee Copenhagen Raises
• Copenhagen Plank
• Copenhagen Plank Raises
• Crab Dips
• High Plank
• Incline Plank Hold

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "bench-decline-plank-hold",
  "name_en": "Bench Decline Plank Hold",
  "name_de": "Plank-Halt mit erhöhten Füßen auf der Bank",
  "name_es": "Plancha Declinada en Banco Isométrica",
  "description_en": "A plank with your hands on the floor and your feet on a bench behind you, so that your body slopes downward toward your hands. The raised feet shift more of your weight onto the shoulders and make the abdominal muscles work harder than in a normal plank.",
  "description_de": "Ein Plank mit den Händen auf dem Boden und den Füßen auf einer Bank hinter dir, sodass dein Körper zu den Händen hin abfällt. Die erhöhten Füße verlagern mehr Gewicht auf die Schultern und lassen die Bauchmuskeln härter arbeiten als bei einem normalen Plank.",
  "description_es": "Una plancha con las manos en el suelo y los pies sobre un banco detrás de ti, de modo que el cuerpo desciende en pendiente hacia las manos. Los pies elevados trasladan más peso a los hombros y hacen que los abdominales trabajen más que en una plancha normal.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "body_part": "core",
  "primary_muscles": [
    "rectus_abdominis",
    "transverse_abdominis"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "obliques",
    "serratus_anterior"
  ],
  "goals": [
    "endurance",
    "strength"
  ],
  "tags": [
    "core",
    "calisthenics",
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "requires_bench"
  ],
  "variation_group": "plank",
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Place a bench behind you and put the tops of your feet on it, then put your hands on the floor under your shoulders with your arms straight.",
    "Walk your hands to a position where your body is in one straight line from your head to your heels.",
    "Squeeze your glutes, brace your abs and push the floor away so that your shoulders do not sink between your shoulder blades.",
    "Keep your neck in line with your spine and look at the floor between your hands.",
    "Hold the position for the planned time, breathing slowly.",
    "Lower your knees to the floor and rest."
  ],
  "instructions_de": [
    "Stelle eine Bank hinter dich und lege die Fußrücken darauf, dann setze die Hände unter den Schultern auf den Boden, die Arme gestreckt.",
    "Gehe mit den Händen in eine Position, in der dein Körper von Kopf bis Fersen eine gerade Linie bildet.",
    "Spanne die Gesäßmuskeln und den Bauch an und drücke den Boden weg, damit die Schultern nicht zwischen die Schulterblätter sinken.",
    "Halte den Nacken in Verlängerung der Wirbelsäule und blicke auf den Boden zwischen deinen Händen.",
    "Halte die Position für die geplante Zeit und atme dabei langsam.",
    "Senke die Knie auf den Boden und ruhe dich aus."
  ],
  "instructions_es": [
    "Coloca un banco detrás de ti y apoya en él el empeine de los pies; luego pon las manos en el suelo bajo los hombros con los brazos estirados.",
    "Camina con las manos hasta una posición en la que el cuerpo quede en una sola línea recta desde la cabeza hasta los talones.",
    "Aprieta los glúteos, contrae los abdominales y empuja el suelo para alejarlo, de modo que los hombros no se hundan entre los omóplatos.",
    "Mantén el cuello alineado con la columna y mira al suelo entre las manos.",
    "Mantén la posición durante el tiempo previsto, respirando despacio.",
    "Baja las rodillas al suelo y descansa."
  ],
  "tips_en": [
    "Do not let the hips sag or rise above the line; stop the set when the line breaks.",
    "Keep your hands directly under your shoulders so that the weight is carried by the skeleton, not by sore wrists.",
    "Use a lower step if the bench is too high to keep a straight line."
  ],
  "tips_de": [
    "Lass die Hüfte nicht durchhängen oder über die Linie steigen; beende den Satz, wenn die Linie bricht.",
    "Halte die Hände direkt unter den Schultern, damit das Gewicht vom Skelett getragen wird und nicht von schmerzenden Handgelenken.",
    "Nutze eine niedrigere Erhöhung, wenn die Bank zu hoch ist, um eine gerade Linie zu halten."
  ],
  "tips_es": [
    "No dejes que las caderas se hundan ni se eleven por encima de la línea; termina la serie cuando la línea se rompa.",
    "Mantén las manos justo bajo los hombros para que el peso lo soporte el esqueleto y no unas muñecas doloridas.",
    "Usa un escalón más bajo si el banco es demasiado alto para mantener una línea recta."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/bench-decline-plank-hold-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "bench-decline-plank-hold");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.