Exercise guide · Intermediate · Compound

Power Point Plank: How to Do It & Muscles Worked

The power point plank is a dynamic core exercise that involves transitioning between a high plank and a forearm plank position, challenging core stability, shoulder strength, and coordination.

Primary muscles
Abs
Secondary muscles
Triceps , Shoulders , Glutes
Equipment
Body Weight
Level · type
Intermediate · Compound
Demonstration of the power point plank
Front view: muscles worked by the power point plank. Primary: abs. Secondary: triceps, shoulders and glutes.
Back view: muscles worked by the power point plank. Primary: abs. Secondary: triceps, shoulders and glutes.
Primary Secondary

How to do the power point plank

  1. Step 1: Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe.
  2. Step 2: Engage your core and squeeze your glutes to maintain a stable position.
  3. Step 3: Lower your body down onto your forearms, one arm at a time, maintaining a straight line from head to toe.
  4. Step 4: Hold this position for the desired amount of time, keeping your core and glutes engaged.
  5. Step 5: To return to the starting position, push through your forearms and lift your body back up into a high plank position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the power point plank by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Power Point Plank alternatives

More exercises that train the abs as their main target:

More abs exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.