Shoulders
Plank-to-Elbow Extension
A high-stability movement designed to build shoulder endurance and core rigidity through a dynamic pressing motion.
How to perform.
Follow the sequence — setup is half the lift.
Start in a forearm plank position with your elbows directly under your shoulders and your toes tucked.
Place your right palm flat on the floor where your right elbow was and push upward.
Immediately place your left palm flat on the floor to transition into a full high plank position with arms extended.
Lower your right elbow back to the floor with control, followed by your left elbow to return to the starting forearm plank.
Keep your hips square to the floor throughout the entire movement to prevent rotation.
Repeat the sequence, alternating the lead arm for each repetition to ensure balanced development.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Excessive hip swaying or rotation during the transition
- Placing hands too far in front of the shoulders instead of directly beneath them
- Holding your breath or losing core tension as you push up
- Dropping or sagging the lower back toward the floor
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.