Yes, you can hold a plank for hours. But that’s not the best way to train your abs.
Instead says Men health Fitness Director Ebenezer Samuel, CSCS, both the plank and her cousin on the side plank can be starting points for other movements. “Then you train your core and, at the same time, teach your core to resist excessive movement on multiple levels,” says Samuel. “And that’s a key thing your core should do.”
You do this with the Copenhagen Plank Delt Raise, a devastating plank movement that you can’t hold for more than 20 to 30 seconds. Here you own a vicious Copenhagen plank position that is already a challenging move and add movement to that move with a light weight. “You will build abdominal strength and build your entire core,”
You will want a light weight for it, which is lighter than you think, also because the Copenhagen Plank itself is such a challenging position. “You illuminate adductors and abductors through your hips,” says Samuel, “and then when you add the weight things get funny. You have to find a way to keep your hips and shoulders forward, but every time you do bring that plate forward, your torso will want to tip over. It takes massive nuclear force to make sure this doesn’t happen. “
In the meantime, spend extra time building your rear back and middle back strength. “This is key to overall shoulder health,” says Samuel. “So there is a lot going on here.”
You will want light weight for this train and keep it light. “Walk too hard,” says Samuel, “and you compromise core positioning to move weight. Don’t do that.”
- Start in a Copenhagen plank, one leg on a box, bench or ottoman, the other bent, knee in front of you. Work on keeping your hips high. A light weight should be held overhead in your non-balancing arm.
- Keep your hips and shoulders straight forward and lower the weight in front of you. Stop for a moment.
- Raise the weight back on your head.
- Do 6 to 8 reps. Do 3 sentences per side.
You can do the Copenhagen Plank Delt Raise almost anytime, says Samuel. “This is great for hotels,” he says, “because there’s a good chance something is heavy enough in your room to be a challenge for the move.” But it also fits easily into a training session. It’s a perfect exercise for any core workout or an end to a full body session.
For more tips and routines from Samuel, check out our full list of Eb and Swole workouts. If you want to try an even more specialized routine, consider Eb’s New muscle rules Program.
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