Incline Plank Hold

Muscles worked by the Incline 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

Flat Bench

Also called: bench, flat weight bench, utility bench, adjustable bench (flat).

How to do the Incline Plank Hold

1. Place your forearms on a flat bench, with your elbows directly under your shoulders.
2. Step your feet back until your body forms a straight line from head to heels.
3. Squeeze your glutes and pull your belly button toward your spine to keep your hips level.
4. Keep your neck long and look at a point on the bench slightly ahead of your hands.
5. Hold the position for the planned time while breathing steadily.
6. Step your feet in to finish.

Form tips

• Do not let your hips sag toward the bench or pike up; your body should stay in one straight line.
• Press your forearms into the bench and push the bench away to keep your shoulder blades wide.
• Step your feet further back to make it harder, or closer to make it easier; make sure the bench cannot slide.

At a glance

Incline 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
• Bench Decline Plank Hold
• Bent-Knee Copenhagen Raises
• Copenhagen Plank
• Copenhagen Plank Raises
• Crab Dips
• High Plank

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": "incline-plank-hold",
  "name_en": "Incline Plank Hold",
  "name_de": "Erhöhter Plank-Halt",
  "name_es": "Plancha Inclinada Isométrica",
  "description_en": "An easier version of the plank: with your forearms resting on a flat bench and your feet on the floor, you hold your body in a straight line from head to heels. The raised hands reduce the load on the shoulders and make it a good starting point for the full plank.",
  "description_de": "Eine leichtere Variante des Planks: Mit den Unterarmen auf einer flachen Bank und den Füßen auf dem Boden hältst du den Körper in einer geraden Linie vom Kopf bis zu den Fersen. Die erhöhten Hände verringern die Last auf den Schultern und machen die Übung zu einem guten Einstieg in den vollen Plank.",
  "description_es": "Una versión más fácil de la plancha: con los antebrazos apoyados en un banco plano y los pies en el suelo, mantienes el cuerpo en línea recta de la cabeza a los talones. Las manos elevadas reducen la carga sobre los hombros y la convierten en un buen punto de partida para la plancha completa.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "beginner",
  "equipment": "flat_bench",
  "body_part": "core",
  "primary_muscles": [
    "rectus_abdominis",
    "transverse_abdominis"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "obliques",
    "serratus_anterior"
  ],
  "goals": [
    "endurance",
    "strength"
  ],
  "tags": [
    "core",
    "calisthenics",
    "lower_back_safe",
    "knee_safe",
    "no_axial_load",
    "shoulder_safe",
    "requires_bench"
  ],
  "variation_group": "plank",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Place your forearms on a flat bench, with your elbows directly under your shoulders.",
    "Step your feet back until your body forms a straight line from head to heels.",
    "Squeeze your glutes and pull your belly button toward your spine to keep your hips level.",
    "Keep your neck long and look at a point on the bench slightly ahead of your hands.",
    "Hold the position for the planned time while breathing steadily.",
    "Step your feet in to finish."
  ],
  "instructions_de": [
    "Lege die Unterarme auf eine flache Bank, die Ellbogen direkt unter den Schultern.",
    "Setze die Füße zurück, bis dein Körper eine gerade Linie vom Kopf bis zu den Fersen bildet.",
    "Spanne das Gesäß an und ziehe den Bauchnabel Richtung Wirbelsäule, damit die Hüfte waagerecht bleibt.",
    "Halte den Nacken lang und blicke auf einen Punkt auf der Bank etwas vor deinen Händen.",
    "Halte die Position für die geplante Zeit und atme dabei gleichmäßig.",
    "Setze die Füße wieder heran, um zu beenden."
  ],
  "instructions_es": [
    "Apoya los antebrazos en un banco plano, con los codos justo debajo de los hombros.",
    "Lleva los pies hacia atrás hasta que el cuerpo forme una línea recta de la cabeza a los talones.",
    "Aprieta los glúteos y lleva el ombligo hacia la columna para mantener las caderas niveladas.",
    "Mantén el cuello largo y mira un punto del banco algo más adelante de tus manos.",
    "Mantén la posición durante el tiempo previsto respirando con regularidad.",
    "Acerca los pies para terminar."
  ],
  "tips_en": [
    "Do not let your hips sag toward the bench or pike up; your body should stay in one straight line.",
    "Press your forearms into the bench and push the bench away to keep your shoulder blades wide.",
    "Step your feet further back to make it harder, or closer to make it easier; make sure the bench cannot slide."
  ],
  "tips_de": [
    "Lass die Hüfte nicht zur Bank durchhängen und schiebe sie nicht nach oben; dein Körper soll eine gerade Linie bleiben.",
    "Drücke die Unterarme in die Bank und schiebe die Bank von dir weg, damit die Schulterblätter breit bleiben.",
    "Setze die Füße weiter zurück, um es schwerer zu machen, oder näher heran, um es leichter zu machen; achte darauf, dass die Bank nicht wegrutschen kann."
  ],
  "tips_es": [
    "No dejes que las caderas se hundan hacia el banco ni que se eleven en pico; el cuerpo debe mantenerse en una sola línea recta.",
    "Presiona los antebrazos contra el banco y empújalo lejos de ti para mantener los omóplatos separados.",
    "Lleva los pies más atrás para hacerla más difícil, o más cerca para hacerla más fácil; asegúrate de que el banco no pueda deslizarse."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "main": "images/flat/incline-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 === "incline-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.