Beginner 25 min

Hang-Plank Primer

Calories

160 kcal

Equipment

Pull-Up Bar

Intensity

—

Focus

Chest, Lower Back, Biceps, Forearms, Abs

Workout Exercises

Bodyweight Chest

A classic bodyweight push-up variation using a wider hand placement to emphasize the chest through a larger horizontal adduction demand.

Step 1

Get into a strong high plank with your hands set wider than shoulder-width. Stack your shoulders over your wrists, squeeze your glutes, and keep your body in one straight line from head to heels. Set your neck neutral and look slightly ahead of your hands.
Step 2

Lower your body under control until your chest is just above the floor. Keep your hips from sagging or piking, and let your elbows flare naturally but stay in control. Pause briefly while staying tight through your core.
Step 3

Press the floor away to return to the top plank position. Lock out your elbows without shrugging your shoulders up to your ears. Reset your brace and keep the wide hand position consistent for the next rep.