Exercise Guide

Maltese Plank

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Biceps, Triceps, Rectus Abdominis
Trapezius, Lower Back, Deltoids, Obliques, Quadriceps, Hamstrings, Glutes
rating: Ø 4.23 through 31 votes
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required:Nothing
optional:Towel
level:Challenging
type:Strength - isometric
Variations available (23)
Starting PositionExecution

General And Specifics

  • this challenging straight arm plank exercise requires a high degree of strength and body tension
  • in addition to a greater tension than the regular straight arm plank, pecs and arms are strongly required as well

Starting Position

  • lay on the ground with the front of your body
  • spread the arms to the sides
  • your arm are slightly bent, so that the upper arms are about parallel to the ground
  • put your feet together, they are placed on the toes

Correct Execution

  • push yourself off the ground with the help of your arms
  • hold this position as long as possible
  • come back to the starting position and make a short break
  • repeat

tips for the workout

  • the closer the hands are, the easier the exercise
  • you can spread the legs for more stability (see video)
  • you also can use a filled backpack to challenge your body more
Suggestions for this exercise?!

Related exercise lists:

Upper Arms, Biceps, Triceps, Biceps Without Equipment And Weights, Triceps Without Equipment And Weights, Arms Without Equipment And Weights