High Back Push Plank
Build core stability and shoulder strength with this dynamic plank variation that shifts weight through a controlled "bear" pike to challenge your midsection and upper body.
The High Back Push Plank is a compound exercise that mainly works the core and shoulders, with help from the quads and triceps. No equipment needed: it uses just your bodyweight.
Optional Equipment
High Back Push Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis); Front Shoulder (anterior deltoid)
Secondary
Quads (quadriceps femoris); Triceps (triceps brachii)
How to do the High Back Push Plank
Setup
Begin in a standard high plank position, with your hands placed directly under your shoulders, arms fully extended, and your body forming a straight line from head to heels. Engage your core tightly.
Movement
From the high plank starting position, bend your knees slightly while staying on your toes.
Push your hips back and upward while shifting your weight toward your heels, creating a slight pike or 'bear' position with your hips, ensuring your spine remains neutral.
Return to the starting high plank position by extending your legs and pushing your torso forward until your body is once again in a straight line.
Tips for Success
Keep your core engaged throughout the entire movement to prevent your back from arching.
Maintain a steady, controlled pace rather than using momentum.
Ensure your hands remain firmly planted on the mat throughout the exercise.
High Back Push Plank FAQs
What muscles does the High Back Push Plank work?
The High Back Push Plank mainly works the core and shoulders, with help from the quads and triceps. The main muscles are the rectus abdominis, transverse abdominis and anterior deltoid.
What equipment do you need for the High Back Push Plank?
None. The High Back Push Plank is a bodyweight exercise, so you can do it anywhere.
Is the High Back Push Plank a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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