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Plank-Calf Chin Flow
Beginner 37 min

Plank-Calf Chin Flow

Calories

275 kcal

Equipment

Pull-Up Bar, Resistance Loop Band, Boxing Gloves

Intensity

—

Focus

Rear Delts, Calves, Biceps, Obliques, Cardio/Full Body

Workout Exercises

1

Reverse Plank

5 min

Bodyweight Rear Delts

Description

A bodyweight reverse plank variation that strengthens the rear delts by requiring your shoulders to extend and stabilize while you hold your body up in a straight, supported line.

How to perform

  1. Step 1

    Step 1

    Sit with your knees bent and feet flat, then place your hands on the floor slightly behind your hips with your fingers pointing toward your feet. Lift your chest, set your shoulders down and back, and brace your core. Keep your neck long and gaze forward.

  2. Step 2

    Step 2

    Press through your heels and palms to lift your hips until your torso is level and your shoulders, hips, and knees line up. Squeeze your shoulder blades down and back and keep your elbows locked without letting your shoulders shrug up. Hold steady and breathe while keeping your ribs from flaring.

  3. Step 3

    Step 3

    Lower your hips back to the floor with control until you’re seated again. Reset your shoulder position by pulling them down and back, keeping your hands where they are. Pause briefly and repeat the lift for the next rep or hold.