This is a very simple version of the plank that’s going to shift much of the focus onto the upper abdominal area.

To do this one, you’ll need something to set your hands on. I’m using a decline bench but you can also use the end of a flat bench or a even the seat of a char or a railing. What you use is not critical…your body and arm position IS.

Set your hands about halfway up on the bench. Whatever object you’re using, your grip should be about a foot to a foot and a half off the ground to make this work.

Get yourself in the plank position, starting with your arms vertical. Now move your body forward until your waist is directly over your hands.

This shift forward takes away the direct vertical support of the arms that you have in a regular plank, changing the leverage of the plank. By doing this, you shift the focus primarily onto the upper abdominal area rather than spreading the tension through the entire core as with a regular plank exercise.

This body position looks very similar to a ski jumper, hence the name.

Hold this position for as long as you can until fatigue drops you. Now, even though you’re doing this with your body on an incline (which would be easier IF you were doing a regular plank), because your arms at a backwards angle like this, it’s actually surprisingly challenging.

If you’ve been looking for a way to increase the difficulty of the plank and/or to target your upper abdominals, this is a GREAT way to do it. It’s very simple and quick to set up and doesn’t require much in the way of specialized equipment. Great for home (or travelling!) abdominal training.



Nick Nilsson, a.k.a. the "Mad Scientist of Exercise", is the author of 9 training books, such as "The Best Exercises You've Never Heard Of" series, and "Metabolic Surge - Rapid Fat Loss", which you can find at his site: http://www.fitness-ebooks.com


Nick has been in the fitness and bodybuilding industry more than 18 years, and  has degrees in Physical Education and Psychology, covering advanced biomechanics, kinesiology, physiology, anatomy and sports psychology, and has written for magazines such as Muscle & Fitness, Mens Fitness, Mens Health, Reps, along with numerous bodybuilding websites.


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