Forearm Plank On Bench W Dumbbell Superman
Builds strength and muscle in the core
Core & AbsBeginnerStrengthPlank
At a glance
| Muscles worked | Primary: Core. Secondary: Obliques, shoulders, glutes |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Beginner |
| Type | Strength · Plank |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Set up in the starting position with core braced
- Step 2: Move through the full range with control, targeting the core
- Step 3: Pause briefly and squeeze at the hardest point
- Step 4: Return slowly under control
- Step 5: Complete all reps, then switch sides if single-sided
Equipment
- Dumbbells optional
- Bench optional
Coaching tips
Benefits
Builds strength and muscle in the core
Common mistakes
Sagging hips or holding the breath
Make it harder
Slow the tempo or add resistance
Make it easier
Reduce the load or range of motion
Breathing
Exhale on effort, inhale on the return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore core & abs exercises
Ab Crunch Rope Pulley Tricep Extension Easier
Beginner · 4 sets × 12-15 repsFull Situp with Rope Pulley Tricep Extension Advanced
Advanced · 4 sets × 8-12 repsGolfers Oblique Twist P3
Intermediate · 5 sets × 10-12 each sideone leg up single arm body weight toe tap
Intermediate · 3 sets × 10-12 repsKnee Highs with a Lateral Resistance Band Pull
Intermediate · 4 sets × 10-15 each sideSingle Plate Bent Over Oblique Rotation
Intermediate · 4 sets × 10-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.