Low plank is a very difficult exercise, but it is also an incredibly effective way to build upper-body muscle mass and chest strength. This posture also helps prevent injury in the shoulders and upper back. As with any posture, it’s important to focus on proper technique for the best possible results.
Low Plank Salutation Pose Target Areas
- chest
- shoulders
- upper back
- arms
- core
Low Plank Salutation Pose Benefits
- Builds upper-body muscle mass, strength, and endurance
- Improves push-up form
- Strengthens wrists and forearms
How to Do Low Plank Pose
– click images to enlarge –
- Start in Plank with shoulders over your hands, core engaged, toes tucked, and feet hip-width apart. Lift hips to form a straight line from shoulders to heels.
- Pull your body forward with your hands, and lower your shoulders to form a 90-degree angle with your elbows. Lift shoulders away from the floor, and pull shoulder blades down. Squeeze elbows tightly into your sides. Gaze slightly forward. Hold the posture, inhaling as you maintain your position, and exhaling as you increase muscle engagement.
Cues for Low Plank
- Retract shoulder blades to engage upper back
- Point index fingers forward, and form L-shape with thumbs
- Keep shoulder blades retracted and chest open
- Squeeze elbows into ribcage
- Firmly engage core
- Upper arms parallel to floor
WHAT YOU SHOULD FEEL
- Intense engagement of triceps, shoulders, chest, and upper back
- Engagement of thighs and core
WHAT YOU SHOULDN’T FEEL
- Rounded shoulders or engagement of fronts of shoulders; if you do, make sure shoulders and elbows are framing torso
PRO TIP: Your shoulders should be neutral. Practice by doing Mountain pose, with your arms at your sides, palms facing forward. Notice the feeling of openness in the shoulders. This is how they should feel in Low plank, as well.
LOW PLANK POSE MODIFICATION
If you don’t yet have the strength to support yourself while maintaining proper form, lower your knees to the floor.
About Dean Pohlman, Founder & CEO of Man Flow Yoga, Author of Yoga Fitness for Men, Expert on Yoga Fitness for Men.
Dean Pohlman is an E-RYT 200 certified yoga instructor and the founder of Man Flow Yoga. Dean is widely considered to be an authority on Yoga for Men. He has worked with physical therapists to create yoga programs for back health and spinal recovery. His workouts and programs have been used by professional and collegiate athletes, athletic trainers, and personal trainers; and have been recommended by physical therapists, doctors, chiropractors, and other medical professionals.
Dean is a successfully published author through DK Publishing (Yoga Fitness for Men), selling 35,000 copies worldwide in English, French, and German; in addition to being a co-producer of the Body by Yoga DVD Series, which has sold over 40,000 copies on Amazon since its release in 2016.
Man Flow Yoga has been featured in Muscle & Fitness Magazine, Mens’ Health, The Chicago Sun, New York Magazine, and many more major news media outlets.
