Chinese Plank

Strengthen your entire posterior chain and core with the challenging Chinese Plank.

IntermediateWaist Body weight

Movement: Compound
Force: Static
Per set: 1 min
Rest: 30s

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Variations of Chinese Plank

Compound

Side Plank

Waist · Obliques · Body weight

Intermediate

Compound

Kneeling plank

Waist · Rectus Abdominis · Body weight

Intermediate

Description

A static strength training exercise that involves holding a prone position for a certain period of time to strengthen the core muscles.

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How to do Chinese Plank

01
Setup
Find two sturdy, elevated surfaces (e.g., benches or boxes) of equal height, placed parallel to each other.
02
Setup
Lie face up and position one surface under your upper back/shoulders and the other under your heels, ensuring your body is suspended between them.
03
Setup
Adjust your position so your body forms a straight line from your heels through your hips to your shoulders, with your glutes off the ground.
04
Engage your glutes, core, and hamstrings, actively pushing your hips upwards to prevent any sagging in your midsection.
05
Maintain a rigid, straight body line for the prescribed duration, keeping your chin slightly tucked and your gaze fixed on the ceiling.
06
Breathe steadily and deeply throughout the hold, focusing on diaphragmatic breathing to maintain core tension and oxygen flow.

Tips

Actively squeeze your glutes and brace your core as if preparing for a punch to maximize spinal stability and hip elevation.
Imagine pushing your heels and upper back into the supports to create full-body tension, enhancing the isometric contraction.
For an added challenge, cross your arms over your chest; for less intensity, place your hands gently on your hips or alongside your body.
Focus on slow, controlled breathing through your diaphragm to maintain oxygen flow and reduce unnecessary tension during the hold.

Common mistakes

Allowing your hips to drop towards the floor indicates a loss of core and glute engagement; actively push your hips up and squeeze your glutes tighter to maintain a straight line.
Cranking your neck back can strain the cervical spine; keep your chin slightly tucked and your gaze towards the ceiling to maintain a neutral spine position.
Holding your breath can increase blood pressure and reduce stability; maintain steady, deep breaths throughout the entire duration of the plank to support your core.

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Questions

Is Chinese Plank good for beginners?

Chinese Plank is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Chinese Plank?

You need Body weight to perform Chinese Plank. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Chinese Plank?

Actively squeeze your glutes and brace your core as if preparing for a punch to maximize spinal stability and hip elevation. Imagine pushing your heels and upper back into the supports to create full-body tension, enhancing the isometric contraction. For an added challenge, cross your arms over your chest; for less intensity, place your hands gently on your hips or alongside your body. Focus on slow, controlled breathing through your diaphragm to maintain oxygen flow and reduce unnecessary tension during the hold.

What are common mistakes when doing Chinese Plank?

Allowing your hips to drop towards the floor indicates a loss of core and glute engagement; actively push your hips up and squeeze your glutes tighter to maintain a straight line. Cranking your neck back can strain the cervical spine; keep your chin slightly tucked and your gaze towards the ceiling to maintain a neutral spine position. Holding your breath can increase blood pressure and reduce stability; maintain steady, deep breaths throughout the entire duration of the plank to support your core.