Forearm Plank with Shoulder Protraction
The Forearm Plank with Shoulder Protraction mainly works the back, with help from the core. No equipment needed: it uses just your bodyweight.
Forearm Plank with Shoulder Protraction Muscles Worked
Primary
Boxer Muscle (serratus anterior)
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
How to do the Forearm Plank with Shoulder Protraction
Get into a standard forearm plank position with your elbows directly under your shoulders and your body in a straight line.
Engage your core and squeeze your glutes to keep your lower back stable throughout the movement.
Press firmly through your forearms to push the floor away, rounding your upper back slightly to protract your shoulder blades.
Hold this protracted position briefly while keeping your neck neutral and breathing steadily.
Slowly lower your chest back between your shoulder blades to retract them, then repeat the pressing motion.
Forearm Plank with Shoulder Protraction FAQs
What muscles does the Forearm Plank with Shoulder Protraction work?
The Forearm Plank with Shoulder Protraction mainly works the back, with help from the core. The main muscles are the serratus anterior.
What equipment do you need for the Forearm Plank with Shoulder Protraction?
None. The Forearm Plank with Shoulder Protraction is a bodyweight exercise, so you can do it anywhere.
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