Chinese Plank
A face-up hold bridged between two benches, upper back on one and heels on the other; the glutes and hamstrings keep the body straight.
How to do it
Setup
Two benches a body's length apart, shoulders and upper back on one, heels on the other.
Steps
- Drive the heels down and lift the hips into one line.
- Squeeze the glutes to hold the body straight.
- Hold; lower the hips to the floor between sets.
Common mistakes
Hips sagging between the benches: squeeze harder or hold shorter. Hips pushed too high: stop at a straight line. Neck on the bench's edge: rest the shoulder blades there instead.
Breathing
Steady throughout; never held.
