Smart Workout Diary

Bench Plank

The bench plank is an elevated plank hold performed with the hands or forearms supported on a sturdy bench. It primarily trains the abdominal muscles and overall core stability, while the shoulders and upper body help maintain position. The elevated setup makes it a practical option for building plank strength and postural control.

Demonstration

Bench Plank — demonstration 1
Bench Plank — demonstration 2

Instructions

  1. Set up a sturdy bench on a non-slip surface and place your hands on its edge about shoulder-width apart.
  2. Walk your feet back until your body forms a straight line from head to heels; keep your legs straight and feet about hip-width apart.
  3. Brace your core by gently drawing the ribs down and tightening the abdominals, glutes, and thighs.
  4. Keep your shoulders stacked over or slightly in front of your hands, with your neck neutral and eyes directed toward the bench.
  5. Hold the position while breathing steadily, then step forward and stand up when the hold is complete. Stop if you cannot maintain a pain-free, straight body position.
Muscle Group
Abs
Type
Calisthenics
Mechanics
Isometric
Equipment
Bench, Body Only
Difficulty
Beginner

Technique tips

  1. Avoid sagging or piking. Keep your hips in line with your shoulders and heels rather than letting the lower back drop or lifting the hips high.
  2. Press the bench away to keep the upper back active and avoid collapsing into the shoulders.
  3. Use a bench height that lets you hold the position with control; a higher surface generally reduces the challenge.
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