Plank Reaches
- core
- buttocks
- shoulders
- arms
- back
- hips
- legs
The plank reaches exercise is a challenging variation of the traditional plank exercise that targets the core muscles and improves stability and strength throughout the body. In this exercise, you start in a high plank position, balancing on your hands and toes, and then reach one arm forward while maintaining a stable position.
The primary muscle group worked during plank reaches is the core. The deep abdominal muscles, including the rectus abdominis, transverse abdominis, and obliques, work together to stabilize the spine and maintain proper alignment. By reaching one arm forward, you challenge the core muscles to resist rotation and maintain stability, further engaging the muscles of the abdomen and deep core.
In addition to the core, the plank reaches exercise also engages the muscles of the upper body, particularly the shoulders, chest, and arms. The muscles of the shoulders, including the deltoids and rotator cuff muscles, are activated as you reach one arm forward and stabilize your body. The chest muscles, such as the pectoralis major and minor, are also engaged to support the upper body and maintain proper posture throughout the exercise. The muscles of the arms, including the triceps and biceps, work isometrically to hold the plank position and provide stability.
Furthermore, the plank reaches exercise requires stability and strength from the muscles of the lower body. The quadriceps, located in the front of the thighs, engage to support the bodyweight and maintain the plank position. The gluteal muscles, including the gluteus maximus, medius, and minimus, also work to stabilize the hips and prevent excessive sagging or tilting during the exercise. The muscles of the calves and feet, including the gastrocnemius and soleus, assist in maintaining balance and stability.
By incorporating the plank reaches exercise into your blend, you can benefit from improved core strength, stability, and overall muscular endurance. This exercise helps to develop a strong and stable core, which is essential for maintaining proper posture, preventing lower back pain, and enhancing performance in various sports and activities. Additionally, the engagement of the upper body and lower body muscles contributes to a full-body workout, promoting overall strength and coordination.
Plank Reaches: How to Video Demonstration
Plank Reaches - Instructions & Steps
- Assume a plank position with your arms and legs straight, and your hands about should width apart
- Raise your right arm and stretch outwards
- Return to the starting position and alternate
Benefits of Plank Reaches
Plank reaches offer several benefits for the body, making them a valuable exercise for improving core strength, stability, and overall muscular endurance. Start with a duration and intensity level that suits your fitness level and gradually progress as you build strength and stability. Here are some key advantages of incorporating plank reaches into your blend.
Core Strength and Stability
Plank reaches primarily target the core muscles, including the rectus abdominis, transverse abdominis, and obliques. By performing the reaches, you challenge the core muscles to resist rotation and maintain stability. This helps to strengthen the deep abdominal muscles, enhance core strength, and improve overall stability and balance.
Improved Posture and Spinal Alignment
Plank reaches require maintaining a straight and neutral spine throughout the exercise. This helps to improve posture by strengthening the muscles that support the spine, including the erector spinae and the muscles of the upper back. By practicing proper alignment during plank reaches, you can develop better postural habits and reduce the risk of back pain and injuries.
Upper Body Strength
Plank reaches engage the muscles of the upper body, including the shoulders, chest, and arms. As you reach one arm forward, the muscles of the shoulders, such as the deltoids and rotator cuff muscles, are activated to stabilize the shoulder joint. The muscles of the chest, including the pectoralis major and minor, also engage to support the upper body. Additionally, the muscles of the arms, such as the triceps and biceps, work isometrically to hold the plank position and provide stability.
Increased Shoulder Stability
The reaching motion in plank reaches requires shoulder stability and control. By challenging the muscles surrounding the shoulder joint, such as the rotator cuff muscles, you can improve shoulder stability and reduce the risk of shoulder injuries. This can be particularly beneficial for individuals involved in activities that require overhead movements or sports that involve throwing or swinging motions.
Full-Body Workout
Plank reaches engage not only the core and upper body but also the lower body muscles. The quadriceps in the front of the thighs, as well as the gluteal muscles in the buttocks, engage to support the body and maintain proper alignment. Additionally, the muscles of the calves and feet assist in maintaining balance and stability during the exercise. By engaging multiple muscle groups simultaneously, plank reaches provide a comprehensive full-body workout.
Functional Strength and Stability
Plank reaches mimic real-life movements that require core stability and upper body control, such as reaching for objects or performing activities that involve rotation or balance. By improving core strength and stability through plank reaches, you can enhance your ability to perform daily tasks, sports movements, and other physical activities with greater efficiency and reduced risk of injury.
More About Plank Reaches
Plank reaches are not typically considered compound exercises. They are a variation of the traditional plank exercise that involves reaching one arm out in front of you while maintaining a plank position with the other arm supporting your body weight.
During plank reaches, the following muscle groups are engaged:
- Core muscles: The rectus abdominis, transverse abdominis, and obliques work to stabilize the spine and pelvis during the movement.
- Shoulders and arms: The deltoids, triceps, and muscles in the forearm are engaged during the reaching motion.
- Back muscles: The muscles in the upper and lower back help stabilize the spine and maintain proper alignment.
- Hip muscles: The muscles around the hips are activated to maintain stability in the plank position.
- Leg muscles: The muscles in the legs work to stabilize the lower body during the movement.
Plank reaches are effective for targeting the core and shoulder muscles, enhancing stability, and improving overall body control. However, since they primarily involve movement at the shoulder and arm joints while maintaining an isometric plank position, they are not classified as compound exercises.
To engage in compound movements that work multiple muscle groups simultaneously, exercises such as squats, deadlifts, lunges, and push-ups are more appropriate choices.
