Shoulders exercises have the ability to change the look of your physique in as little as 10 minutes 1 -2 times per week. Rounder, more developed muscles in the shoulders send a very distinct message to the outside world saying “I workout.” If you’re looking to give you’re body all the right curves, this exercise is definitely worth your time. It also doubles as an ab exercise since you’re in the plank position. Get the most out of your time in the gym with this combination plank shoulder raise.
First off, the standard plank works all of the red muscles noted in the above image. Shoulders, abs, and the front portion of your legs. If you contract your glutes (butt), which you should always do, you’ll be working that muscle as well.
Adding in the shoulder raise portion to this exercise will fire up the shoulders while challenging your core even more!
You can perform 2 versions of the plank shoulder raise
Version 1: High Plank with Shoulder Raise
This is an easier version, but it’s still very challenging.
Start in a plank position with your right hand on a dumbbell
(A). Extend your right arm straight out in front to shoulder height, keeping your hips parallel to the floor
(B). Lower slowly back to start. That’s one rep. Do all reps, then switch sides and repeat (source).
Do 2 – 3 sets of 12 – 15 repetitions on each side.
Version 2: Low Plank with Shoulder Raise
Setup: Place a set of dumbbells on their ends in front of you and get into a low plank with your elbows on the floor underneath your shoulders and your head, hips and heels in line. Grasp a weight in each hand with your palms neutral.
Action: Hold the plank as you alternately slowly extend your arms forward as far as you can (source).
Do 2 – 3 sets of 12 – 15 repetitions on each side.
Test these exercises out and find the one that works the best for you. You can always work your way up to version 2. Write in and tell us about your results, your workout, and any questions you might have!
Keep Burning,
Adria Ali
Leave a Reply