ClapMove · clapmove.com
Exercise handout — move better, feel better.
Plank on Hands
Hold high plank position with straight arms. Builds elbow stability and core strength simultaneously.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
3
Sets
30 sec
Reps / Time
60 sec
Rest
hold 20-45 seconds
Tempo
Step-by-Step Guide
Set up
- Get into top of push-up position
- Hands directly under shoulders
- Arms straight
- Body forms straight line
Step 1 of 5
Maintain straight body line
Step 2 of 5
Keep arms locked out
Step 3 of 5
Engage core to prevent sagging
Step 4 of 5
Look at floor, neutral neck
Step 5 of 5
Hold for prescribed time
Breathing
- Breathe steadily
- Don't hold breath
Form Cues
- Straight line head to heels
- Arms straight and strong
- Core engaged
- Breathe normally
Common Mistakes to Avoid
- Hips sagging down
- Hips piking up
- Looking forward (straining neck)
- Holding breath
Safety Information
Avoid if severe wrist or elbow pain. Use incline if needed.
Progressions
Hold longer, add weight, or lift one limb
Regressions
Do on knees or against elevated surface
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.