Supine Plank on Hands (TRX / Suspension Trainer)
Advanced supine plank variation performed on hands with feet in TRX straps. Increases chest and shoulder demand.
Instructions
- Lie on your back with your head near the anchor point.
- Place your feet in the TRX foot cradles.
- Position your hands on the ground under your shoulders, arms extended.
- Push your chest up, creating a straight line from knees to head.
- Keep your core and glutes engaged throughout the movement.
- Hold this position for the desired duration.
Tips
- Maintain a straight body alignment with no sagging hips.
- Keep your shoulders packed and stable.
- Breathe steadily throughout the hold.
- Ensure your hands are positioned directly under your shoulders.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Hold |
|---|---|---|
| Gain strength | 3 | 15 s |
| Build muscle | 3 | 25 s |
| Build endurance | 3 | 35 s |
Alternatives
Exercises that target the same muscles with the same force and mechanic.
Decline Plank
Learn more about decline plank intermediate strength
Plank (Medicine Ball)
Learn more about plank (medicine ball) intermediate strength
Supine Plank on Elbows (TRX / Suspension Trainer)
Learn more about supine plank on elbows (trx / suspension trainer) beginner strength