Strengthen Core with Chair High Plank

Chair High Plank

Rep Range

Time Based

Hints

Start by positioning a sturdy chair against a wall or on a non-slip surface to ensure it doesn't move during the exercise. Place your feet on the seat of the chair and your hands on the ground, extending your body into a high plank position. Make sure your hands are shoulder-width apart and directly beneath your shoulders. With your feet elevated, there's an increased challenge for your core and upper body. Engage your core throughout, ensuring a straight line from head to heels. Push through your palms to elevate and stabilize your upper body, preventing any sinking between your shoulder blades.

Common Mistakes

One of the most common mistakes is letting the hips sag or pike up, breaking the straight line from head to heels. Ensure you continuously engage the core and glutes to maintain alignment. Another mistake is placing too much pressure on the wrists; ensure even weight distribution across the hands. Always check that the chair is stable and won't move during the exercise.

Breathing

Maintain steady breathing throughout the movement. Inhale deeply through the nose and exhale through the mouth. This controlled breathing not only ensures a continuous oxygen supply to the working muscles but also assists in maintaining stability throughout the exercise.

Muscle Focus

Primary Muscles

Core

Secondary Muscles

Lower Body, Lower Back

Tertiary Muscles

Traps, Latissimus Dorsi, Front Shoulders, Rear Shoulders, Triceps