Reverse Plank
The Reverse Plank is a bodyweight exercise where the body is held in a straight line, face-up.
This exercise is often underestimated despite its many benefits. It strengthens the posterior chain and can help improve posture, particularly for rounded shoulders or excessive lordosis. It targets the shoulder extensors, back muscles, glutes, and hamstrings, while stretching shortened muscles such as the hip flexors and shoulder and arm flexors.
The Reverse Plank specifically builds strength in shoulder extension, something exercises like the German Hang or Skin The Cat cannot do, as these primarily train the muscles involved in shoulder flexion. Additionally, the Reverse Plank supports structural shoulder balance and helps prevent injuries.
Another often overlooked benefit is its importance for advanced skills like the Manna and the V-Sit. The Reverse Plank is a foundational exercise for developing these challenging calisthenics skills.
Reverse Plank - the correct execution
- Your body forms a straight line
- Fingers point outward
- Push your chest up
- Arms and hips are maximally stretched
- Keep tension in the buttocks
Which muscles are trained by Reverse Plank?
Primary trained muscles for Reverse Plank
Rear Delts - The rear part of the deltoid muscle, also known as the posterior shoulder, is located at the back of the shoulder. It is responsible for the backward movement of the arm as well as external rotation. This muscle is particularly engaged during activities like rowing or pulling the arm back. The rear shoulder supports posture and helps pull the shoulder blades back, contributing to shoulder stabilization.
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
Lower Back - The erector spinae muscle runs along your spine and helps you extend your back and stand upright.
Secondary trained muscles for Reverse Plank
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
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Alternative variants of Reverse Plank:
Advanced Reverse Plank
In the Advanced Reverse Plank, the body leans further backward so that the upper arms are no longer perpendicular to the ground. This intensifies the work required from the shoulders in extension to prevent the body from falling backward.
If you try this position, you'll quickly notice the increased strain on your wrists and posterior shoulders. This variation closely simulates the load you'll experience in advanced skills like the Manna or V-Sit.
Advanced Reverse Plank - the correct execution
- Start seated with your legs straight and together
- Place your hands about shoulder-width apart behind your body, with your fingers pointing backward toward your head
- Press your hands and feet into the floor and lift your hips
- Keep your arms straight and your body in a straight line from your shoulders to your heels
- Shift your shoulders slightly past your hands toward your head
- Keep your core and glutes engaged and do not let your hips drop
- Keep your head in line with your spine
- Hold the position
Similar exercises to Reverse Plank
V-Sit with parallettes
The V-Sit is a challenging exercise that requires significant strength in the abdominal muscles, hip flexors, and high flexibility in the hamstrings. The body forms a “V” shape by lifting the legs and upper body off the ground and holding them in the air. This exercise is a more advanced variation of the L-Sit, as it demands greater core tension and flexibility. The V-Sit is often confused with the Boat Pose.
L-Sit
The L-sit is a well-known exercise from gymnastics that is also very popular in calisthenics. It requires strong abdominal muscles, some flexibility in the back of the legs, strength in the hip flexors, and stability in the shoulder girdle. Depending on the training equipment used for the L-sit, the exercise can be easier or more difficult.
Elbow Press
The Elbow Press is a dynamic exercise that primarily activates the rear shoulders, upper back, and neck, while the core muscles provide stability. The body is lifted in a controlled manner using the elbows, while the glutes and feet remain on the floor. The legs are bent during the movement.
This exercise can be considered an advanced variation of Table Rocks and the Reverse Plank. The Elbow Press is an excellent choice for anyone looking to effectively train their back—completely without equipment.