You Asked: “Which is better high plank or forearm plank?”
It must be planking season because this question has come up A TON over the last month!
Planks are a great way to strengthen muscles in your neck, shoulders, chest, back and core (though, I bet you already knew that last one). They’re also the base of a number of the heavy hitter exercises in strength training.
Ever swung a kettlebell? The tension you have to hold while standing is...a plank!
Ever done a push up? That top position is - you guessed it - a plank!
Ever pressed a heavy weight above your head? That’s your body holding you strong in a plank at the base!
A strong plank helps improve your body’s posture, alignment and stability. This allows your muscles and internal organs to line up the way they were meant to, which means they’re able to function properly and ultimately means you feel better.
So, which is better high plank or forearm plank?
:: drumroll ::
It depends.
I know, it’s probably not the clear cut answer you were hoping for.
The good news is that you really can’t go wrong with either plank. However, the plank that will feel better for you is likely going to be the one where your body’s strengths are. That ultimately means the plank you may want to work on is the plank you like the least.
A high plank (rooting yourself through the palms) is going to tax your upper body, including the shoulders and arms, and core. A forearm or dolphin plank (rooting through your forearms) is going to focus more emphasis on the core itself. Looking to improve your push ups? A high plank will help you there. Want to get stronger through your core? Both planks will benefit you, but a forearm plank is going to give you targeted focus on the core.
Whichever plank you choose, the key to effectiveness in either is your ability to maintain strong and consistent form by:
Keeping your hips, shoulders and ankles in alignment
Aligning your wrists (in high plank) or elbows with your shoulders (in forearm plank)
Pressing your shoulders down and back (away from your ears)
Imagining that someone is trying to push you over in your plank is a great way to lock in that stability and core engagement
And, remember, switching it up is a good thing! If you hate one plank over the other, don’t feel like you should only do the one you hate (or vice versa). Mix them up for challenge and pay attention to your strengths and weaknesses in each.
Have a question you want answered, email it to whitney@whitneybfitness.com and you may see it in an upcoming blog post.
