Suspender Incline Plank

Muscles worked

Setup

1. Adjust the suspension trainer so the foot cradles are approximately 8-12 inches off the floor.
2. Place your feet securely into the cradles and position your hands shoulder-width apart on the high end of an incline bench.
3. Walk your hands forward on the bench until your arms are perpendicular to the bench surface and your body is fully extended.
4. Ensure your shoulders, hips, and heels are aligned in a straight diagonal line.

How to do it

1. Exhale forcefully and brace your core as if preparing for a punch to stabilize the suspended lower body.
2. Maintain a neutral neck by gazing at the top edge of the bench, avoiding any drooping of the head.
3. Breathe in a controlled, rhythmic pattern (inhale through the nose, exhale through pursed lips) while maintaining maximum core tension.
4. Hold the position for the prescribed duration, focusing on keeping the suspension straps perfectly still.

Form checklist

• Keep your shoulder blades protracted (pushed away from each other) to engage the serratus anterior.
• Do not allow the lower back to arch or the hips to sag toward the bench.
• Squeeze your glutes and quadriceps throughout the hold to maintain a rigid kinetic chain.
• Ensure your weight is distributed evenly across your palms to avoid wrist strain.

Pro tips

• Actively try to 'pull' the bench toward your feet using your core strength to increase the intensity of the abdominal contraction.
• Focus on 'tucking' your pelvis slightly (posterior pelvic tilt) to ensure the load stays on the abs rather than the hip flexors.

Make it harder

• Slowly alternate lifting one hand off the bench to tap the opposite shoulder, forcing the obliques to work harder to prevent rotation.
• Perform a 'suspension saw' by slowly pushing your body backward and forward a few inches using only your arms while maintaining the plank.

Frequently asked

What muscles does the suspender incline plank work?

The suspender incline plank primarily targets the abs, deltoids, obliques, and serratus anterior, and also works the erector spinae, rhomboids, and trapezius as secondary muscles.

What equipment do you need for the suspender incline plank?

The suspender incline plank uses suspension trainer.

Is the suspender incline plank good for beginners?

The suspender incline plank is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Decline Shoulder TapIntermediate · abs, deltoids, and obliques
• Dumbbell Front Plank Arm RaiseIntermediate · abs, deltoids, and obliques
• Dumbbell Lateral Raise PlankIntermediate · abs, deltoids, and obliques
• Inchworm Front Arm TapIntermediate · abs, deltoids, hamstrings, and obliques