Bench Reverse Plank Hold

Category

Calisthenics

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Triceps Brachii, Deltoids, Rectus Abdominis, Obliques

Secondary muscles

Pectoralis Major

How to do it

1. Place your feet on a bench with your legs extended and your hands on the floor directly under your shoulders, arms straight.
2. Lift your hips straight until torso comes parallel to the floor.
3. Hold this position, keeping your core engaged and maintaining a straight line from head to heels.
4. Maintain the hold for the designated period, focusing on stability and muscle engagement.

Form tips

• Engage your core and glutes to maintain a straight and stable torso throughout the hold.
• Keep your elbows slightly bent to avoid locking your joints and ensure muscle engagement.
• Breathe steadily and avoid holding your breath to maintain control and endurance during the hold.