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You are here: Home / Exercises / Exercise of the Week – Plank Shoulder Raise

Exercise of the Week – Plank Shoulder Raise

June 15, 2016 by Adria Ali Leave a Comment

 

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.

 

plank exercises

 

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.

plank shoulder raise

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

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

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Filed Under: Exercises, Today's Tip Tagged With: advanced plank exercises, advanced shoulder exercises, exercise of the week, exercises for better shoulders, plank exercises, shoulder raise with plank

About Adria Ali

I am the author of this web page and I have been a personal trainer for over 13 years. I currently hold a Bachelors of Science in Kinesiology (exercise science), as well as all of the certifications from National Academy of Sports Medicine. I also have a background in sports training as well as internships in physical therapy and Occupational Therapy. I got into personal training to help people like my mom who struggled with her weight her whole life.


DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

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