Chair Elevated Walkout Plank
Elevated plank variation that increases core strength and stability. Walk out to feel the burn, building upper body power.
The Chair Elevated Walkout Plank is a compound exercise that mainly works the chest and triceps, with help from the core. You'll need: chair.
Required Equipment
Chair Elevated Walkout Plank Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis); Obliques
Chair Elevated Walkout Plank Variations and Alternatives
How to do the Chair Elevated Walkout Plank
Setup:
Place the chair on a flat, stable surface.
Stand facing the chair with your feet hip-width apart.
Starting Position:
Lean forward and place both hands on the seat of the chair.
Walk your feet back until your body is in a straight line from your head to your heels, forming a plank position.
Your shoulders should be directly over your hands.
Movement:
From the plank position, engage your core and begin to walk your hands forward, allowing your chest to drop towards the floor, while maintaining a straight body line.
Ensure your hips stay high as you walk your hands out as far as comfortable.
Return:
Once you reach your maximum extension, reverse the movement by walking your hands back toward the chair, returning to the starting plank position.
Focus on moving smoothly and keeping your core engaged throughout the exercise.
Repetition:
Perform 8-12 repetitions.
Tips for Beginners:
Start with a smaller range of motion if necessary, gradually increasing as you gain strength.
Maintain a neutral spine throughout the exercise to avoid strain.
If you feel discomfort in your wrists, adjust your hand positioning or try using padded surfaces.
Safety Note:
Ensure the chair is stable and will not tip over during the exercise.
Chair Elevated Walkout Plank FAQs
What muscles does the Chair Elevated Walkout Plank work?
The Chair Elevated Walkout Plank mainly works the chest and triceps, with help from the core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Chair Elevated Walkout Plank?
Chair.
Is the Chair Elevated Walkout Plank a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Chair Elevated Walkout Plank variations and alternatives?
Similar exercises include the Chair Decline Push-Up, Chair Bent-Knee Dip, Chair Floor Dip and Chair Elevated Mountain-Climber.
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