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
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- 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 making yoga more accessible to fitness-minded men. A former collegiate lacrosse player, Dean discovered yoga while recovering from injuries and quickly realized its potential to boost strength, mobility, and overall performance.
Since launching Man Flow Yoga in 2013, Dean Pohlman has built a global community that speaks for itself:
- 195,000+ customers
- 42+ million YouTube views
- 200,000+ followers across Instagram, Facebook, and TikTok
Dean’s book Yoga Fitness for Men has sold over 50,000 copies, while his Body by Yoga DVD series has surpassed 120,000 units sold, earning him consistent #1 rankings on Amazon and thousands of five-star reviews. He’s also been featured in Men’s Health, Muscle & Fitness, GQ Magazine, Fox Tampa Bay, The Chicago Sun, and on influential podcasts like The Ready State and Ben Greenfield Fitness.
With a focus on real results, community, and technique-focused instruction, Dean Pohlman continues to change the conversation around yoga. He’s not just teaching poses—he’s helping people build stronger, more capable bodies for life.
