Decline front plank exercise

Decline front plank

Exercise details

  • Target muscle: Rectus Abdominis
  • Stabilizers: Obliques, Iliopsoas, Tensor Fasciae Latae, Quadriceps, Sartorius, Lower Pectoralis major, Upper Pectoralis Major, Serratus Anterior, Pectoralis Minor
  • Mechanics: Isolation
  • Force: Push

Starting position

  1. Get into a plank position with your toes on a bench behind you and your elbows on the floor.


  1. Breathing normally, keep your body straight as you hold the position for the prescribed duration or as long as possible.
  2. Repeat for the desired number of repetitions.

Comments and tips

  • Make sure you have first mastered the standard plank before performing this exercise.
  • Compared to the standard plank, the shoulder muscles are more involved in the decline front plank. This is because the upper body takes on more weight due to the feet being raised.
  • The higher your feet are raised, the more difficult the exercise is. If you are new to this exercise, start with your feet only a few inches higher than your shoulders.
  • Avoid the decline front plank if you experience any shoulder pains.
  • Do not arch your back or let your hips sag when performing this exercise.
  • Keep your shoulders down and away from your ears.
  • Compared to the standard plank, which focuses more on core stability, the decline front plank focuses more on the shoulder muscles.
  • See also the weighted front plank, the stability ball front plank, and the one-leg front plank.

Decline front plank video

Sources, Plank

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