Straight-arm plank with kick-back
The straight-arm plank with kick-back is a unique exercise that can be used to train multiple muscle groups at once. This hybrid movement combines the best of both strength and cardio training, allowing you to get more out of your workout in a shorter time. It is especially beneficial for targeting the abdominals and triceps, as it strengthens both in one comprehensive movement.
This exercise is a great way to kick-start your fitness routine, as it works multiple muscles with one efficient movement. It is also suitable for those who are looking to build up their cardiovascular endurance, as the kick-back component adds an extra challenge. The straight-arm plank with kick-back is an effective way to get the most out of your workout and to reach your fitness goals.
If you are looking to add this exercise to your routine, start by assuming a straight-arm plank position. From here, you will then kick one leg out at a time, alternating between your right and left leg. Ensure that your core remains engaged throughout the exercise, and keep your arms straight and your body in a straight line. Aim for 3 sets of 15 repetitions, with a short rest break in between each set. With regular practice, you will soon be able to notice the improvements in your abdominal and triceps strength.
Type:
Strength
Muscles Used:
Triceps
Level:
Intermediate
Equipment:
Body Only
Benefits Of This Exercise
- The straight-arm plank with kick-back is an effective way to target multiple muscle groups at once, providing an efficient workout.
- This hybrid exercise is also suitable for those looking to build their cardiovascular endurance, as the kick-back adds an extra challenge.
- The straight-arm plank with kick-back strengthens the core to stabilize the upper body while it is moving, and can also improve your triceps strength even with light weights.
- It also encourages rotation and mobility in the thoracic spine (upper back) and improves metabolic conditioning.
- To start this exercise, assume a straight-arm plank position and kick one leg out at a time, alternating between your right and left leg. Keep your core engaged and your body in a straight line, and aim for 3 sets of 15 repetitions with a short rest break in between each set.
- With regular practice, you can soon start to see the improvements in your core and triceps strength.
Step by Step Instructions For Straight-arm plank with kick-back
- Assume a straight-arm plank position on the ground, with your body weight supported on your toes and hands.
- Ensure that your arms are straight and shoulder-width apart, and that your torso is in a straight line.
- Engage your core muscles to maintain stability throughout the exercise.
- Begin the movement by kicking one leg out at a time, alternating between your right and left leg.
- As you kick your leg back, focus on squeezing your glutes and engaging your triceps.
- Keep your arms straight and your body in a straight line throughout the movement.
- Aim to perform 3 sets of 15 repetitions, with a short rest break in between each set.
- Focus on maintaining proper form and control throughout the exercise.
- With regular practice, you will begin to notice improvements in your abdominal and triceps strength.
- Remember to listen to your body and modify the exercise as needed to suit your fitness level and abilities.
Warm Up Tips
- To begin, assume a push-up position on the ground with a dumbbell in each hand. Support your body weight on your toes and hands, keeping your torso straight. Your arms should be shoulder-width apart and fully extended. This will be your starting position.
- Initiate the movement by rowing a dumbbell to one side, pulling the upper arm parallel to your torso. Keep the arm fixed to your side, and then extend the elbow to perform a triceps extension.
- Reverse the movement and return the dumbbell to the ground, adopting the start position once again. Alternate the movement between each side.
Straight-arm plank with kick-back Safety Tips
- Start by assuming a push-up position on the ground with a dumbbell in each hand. Support your body weight on your toes and hands, keeping your torso straight.
- Keep your arms shoulder-width apart and fully extended. This will be your starting position.
- Initiate the movement by rowing a dumbbell to one side, pulling the upper arm parallel to your torso. Keep the arm fixed to your side.
- Extend the elbow to perform a triceps extension.
- Reverse the movement and return the dumbbell to the ground, adopting the start position once again.
- Alternate the movement between each side.
Safety Tips:
- Before starting this exercise, make sure you have a clear and spacious area to perform it. Remove any obstacles or hazards that may be in your way.
- Choose dumbbells that are appropriate for your fitness level and strength. Start with lighter weights and gradually increase as you become more comfortable and confident with the exercise.
- Engage your core throughout the entire exercise to maintain stability and prevent any strain on your lower back.
- Keep your body in a straight line from your head to your heels. Avoid sagging or arching your back, as this can lead to injury.
- Perform the movement in a controlled manner, focusing on proper form and technique. Avoid swinging
Incorporating Into Other Workouts
One way to incorporate the straight-arm plank with kick-back exercise into your workouts is by including it in a circuit or interval training routine. For example, you can perform it as one exercise in a series of bodyweight exercises, alternating between upper body and lower body movements. This will help to keep your heart rate elevated and improve your metabolic conditioning.
Another option is to use the straight-arm plank with kick-back as a finisher exercise at the end of your strength training workouts. After completing your main strength exercises, you can perform a few sets of this exercise to further challenge your core and triceps, while also improving your rotational and thoracic spine mobility.
Additionally, you can incorporate the straight-arm plank with kick-back into a HIIT (high-intensity interval training) workout. Include it as one of the exercises in a series of intense, short bursts of activity followed by brief rest periods. This will not only strengthen your core and triceps, but also improve your cardiovascular endurance.
No matter how you choose to incorporate it, make sure to start with proper form and gradually increase the intensity and duration as your strength and endurance improve. Remember to listen to your body and modify the exercise as needed to suit your fitness level and abilities.