On this page 6 sections
Your guide
What you'll learn
In the pursuit for a strong and stable core, one exercise stands out for its simplicity and effectiveness: the plank. Often acknowledged as the cornerstone of core workouts, the plank is more than just an ab toner. It's a full-body integrator that critically links core strength to shoulder health. The beauty of the plank lies in its versatility and the significant impact it has on our body's central supporting structures. In this article, we will explore why the plank is the core exercise you should be doing, exploring its benefits for both the core and the shoulders.
Understanding the Core-Shoulder Connection
The core is often misunderstood as "just the ab muscles," but it's a complex arrangement that includes the muscles around the ribcage and pelvis (including the pelvic floor), crucial for shoulder stability and function. One of the key players in this relationship is the serratus anterior, a muscle that wraps around the rib cage. This muscle acts like a bridge between the core and the shoulders, stabilizing the shoulder blades and facilitating their proper movement.
The BEST Serratus Anterior Exercises
A weak or underactive serratus anterior can lead to shoulder dysfunctions, such as impingement syndrome or instability. On the other hand, a well-functioning serratus anterior, supported by a strong core, can enhance shoulder mechanics, reduce the risk of injuries, and improve overall upper body strength.
Additionally, the core's role in maintaining spinal alignment and balance directly influences how the shoulders operate. A strong core ensures that the spine remains stable and supported during upper body movements, allowing the shoulder muscles to work more effectively. This synergy is essential not only for athletes but for anyone looking to maintain healthy shoulder joints and prevent injuries. If looking to further develop your core, check out our Core [P]rehab Program through the [P]rehab App by clicking below!
One recent study looked at just how active the shoulder muscles are when performing a plank and you would be surprised to know that they are much more active than we originally thought with various plank variations causing increased activity of specific shoulder muscles...but more on that below (1.)
Why the Plank is the Core Exercise You Should Be Doing
The plank effectively engages the core, shoulder muscles, and serratus anterior, making it an unparalleled exercise for improving shoulder stability and health. By maintaining a plank position, you're not just working your abs; you're involving the entire core, including the often-overlooked serratus anterior. This is where the plank comes in as a vital exercise. It engages the serratus anterior along with the entire core, providing a stable foundation that supports healthy shoulder function. This engagement is vital for enhancing shoulder stability and preventing common shoulder issues. Let's dive into some of our favorite plank variations and why they are crucial for both the core as well as the shoulder musculature.
Mastering the Low Plank
The low plank, performed on your forearms, is the recommended starting point. Focus on maintaining proper form by engaging your core and keeping your back straight. Discomfort in your lower back or shoulders may indicate a need to adjust your form or reduce the duration of holding.
Once you're comfortable holding the basic low plank for at least 30 seconds, start incorporating variations like the low plank with front reach or the low plank with bird dog to add an extra challenge. A recent research study demonstrated high muscular activation in the serratus anterior muscle during the low plank with bird dog (1). This variation can be an effective exercise in shoulder rehab or prehab.
Exercise 01 of 03
Exercise demonstration
Plank
View exercise instructions
- HOW: Assume the plank position on your elbows and toes. Simply hold this position for the desired amount of time.
- FEEL: You should feel all the muscles in your stomach working to hold this position. You may also feel your shoulder and chest muscles working.
- COMPENSATION: Do not arch your low back, let your hips sag to the ground, or stick your hips too high in the air
Progressing with High Plank Variations
Progressing to high plank variations adds a new dimension to your core and shoulder training. The high plank hold is a step up from the low plank, challenging your core and shoulders even more due to the increased gravity resistance and change in elbow position. The bear plank, where you hold the high plank with knees bent and hovering above the ground, intensifies the engagement of the core and shoulders.
Exercise 02 of 03
Exercise demonstration
Tall Plank Shoulder Tap
View exercise instructions
- HOW: Start in the tall plank position. Drive your hands into the ground and also imaging driving your elbows into the ground. This is your stable base position. Keeping the core and shoulders engaged and strong, slowly lift one arm and tap your opposite shoulder. Repeat on the other side.
- FEEL: You should feel all the muscles in your shoulder working, especially in the front part of your shoulder and under your shoulder bladers. You will also feel your core working
- COMPENSATION: Do not lose your serratus engagement when picking up your opposite hand. Keep strong through the shoulder the entire time. If it is too hard for your core, widen your feet.
For dynamic variations, the high plank with shoulder taps (as seen above) and the high plank with toe touches (see below) are excellent choices. These exercises not only activate the core and shoulder muscles but also improve coordination and balance. The shoulder taps involve lifting one hand to the opposite shoulder while maintaining the plank position, demanding stability and strength from the shoulder girdle. Similarly, toe touches require reaching the hand to the opposite toe, further challenging your balance and core control. A recent research study demonstrated high muscular activation in the upper trapezius muscle during the high plank with toe touch (1).
Exercise 03 of 03
While this exercise can be a great variation in shoulder rehab, proper care should be taken for those with shoulder problems due to the increase in shoulder flexion with this exercise. If dealing with any shoulder pain, be sure to check out our Shoulder Rehab program through the [P]rehab App to begin to tackle that first.
Exercise demonstration
Downward Dog - Ankle Tap
View exercise instructions
- HOW: Start in the push up position with your hands directly underneath your shoulders and your legs straight back with your toes pushing into the ground. Push the ground away from you and lift your hips into the air. As your hips raise into the air, take one hand and reach for your opposite ankle(if you can’t reach your ankle, touch your lower leg, knee, or thigh). Stay strong with your other arm as you're pushing back with just that arm. Return to the starting position and repeat on the other side.
- FEEL: You should feel a stretch in your back as you twist. You should also feel your shoulder muscles working.
- COMPENSATION: Keep your legs straight as you lift your hips up, don’t bend your knees. Keep your elbow straight as you twist and reach with the other hand.
Closing Thoughts
The plank is an excellent choice for building a resilient, functional body. Its impact on the core-shoulder axis is significant, and it's easy to incorporate without needing any equipment. Whether you're a fitness enthusiast or just starting your journey, make the plank the core exercise you should be doing. With its ability to progress and regress, it's an exercise that can be adapted for any population. Remember, the strength of your core is the foundation of your body's capabilities, and the plank is one of the keys to unlocking this potential.
About The Author
Ryan Nosak, MS, CSCS
[P]rehab Writer & Content Creator
Ryan was born and raised in Throop, Pennsylvania and he has worked in the world of fitness since he was 15 years old. Ryan realized he had a deep affinity for strength training and how it can alter the human mind, body, and spirit. He began his coaching career in high school by coaching his friends through strength training sessions, which inspired him to pursue a career in strength and conditioning.
Ryan spent 10 years as a Division 1 strength and conditioning coach with stops along the way at Penn State, Tennessee State, Vanderbilt, Robert Morris, Charlotte, and DePaul. He is a Certified Strength and Conditioning Specialist and operates his own training practice, RyNo Strength, out of Studio DelCorpo in Chicago, IL. He specializes in fat loss, body composition, strength, and sports performance training programs.
Ryan received his Bachelor’s Degree in Kinesiology from Penn State and a Master’s in Sport Management from Western Carolina University. In his free time, Ryan enjoys training for bodybuilding, eating at amazing restaurants in Chicago, and spending time with his wife, daughter, and dog.