A Chinese plank builds strength in your posterior chain muscles, including your shoulders, back, core, quads, glutes and hamstrings. Our fitness writer did it every day for a week.
Man performing a Chinese plank with upper back supported on a bench and heels supported on box during gym workout
If you’re unfamiliar with the move, it involves laying on your back in the supine position, with your upper back and heels supported on a bench or similar and the rest of your body unsupported. Below, I cover how to do the Chinese plank and what happened when I tried it every day for a week — here’s what went down .The Chinese plank flips convention by turning a standard plank upside down — you’ll be facing upward when you do it.
After day one, the muscles down the back of my body felt torched. Compound contraction is crucial during Chinese planks — you’ll need to squeeze as many muscle groups as possible and activate your hips, glutes and core to keep your hips lifted and spine neutral. Prone planks shift the emphasis toward the front of the body and demand core engagement to prevent hip dipping. I found it much harder to breathe from this position and resumed the regular Chinese plank for my last two days.
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