3 Way Plank

Calisthenics / Intermediate

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Equipment Needed

  • Exercise Mat

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How to do 3 Way Plank:

Muscles Worked

Details

3 way plank is a calisthenics exercise that primarily targets the obliques and to a lesser degree also targets the abs, glutes, lower back and shoulders ...more

3 way plank is a calisthenics exercise that primarily targets the obliques and to a lesser degree also targets the abs, glutes, lower back and shoulders.

The only 3 way plank equipment that you really need is the following: exercise mat. There are however many different 3 way plank variations that you can try out that may require different types of 3 way plank equipment or may even require no equipment at all.

Learning proper 3 way plank form is easy with the step by step 3 way plank instructions, 3 way plank tips, and the instructional 3 way plank technique video on this page. 3 way plank is a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the 3 way plank video, learn how to do the 3 way plank, and then be sure and browse through the 3 way plank workouts on our workout plans page!

Tips

  1. Keep your hips up and in line with the rest of your body. Don't allow them to sag or raise them too high.
  2. Keep your core tight throughout the movements, while taking quick deep breaths throughout.
  3. Perform a padded mat to avoid unnecessary pressure on your elbows and shoulders.

Variations

  1. Hold each position for the desired time before moving on to the next position, rather than continuously rolling back and forth.
  2. Perform with a weight vest.
  3. Perform on your hands with arms extended.

Other Names

  • Rolling Plank

Types

  • Force Type: N/A
  • Mechanics Type: Compound

No Reviews yet.

Equipment Needed

  • Exercise Mat

Tips

  1. Keep your hips up and in line with the rest of your body. Don't allow them to sag or raise them too high.
  2. Keep your core tight throughout the movements, while taking quick deep breaths throughout.
  3. Perform a padded mat to avoid unnecessary pressure on your elbows and shoulders.

Variations

  1. Hold each position for the desired time before moving on to the next position, rather than continuously rolling back and forth.
  2. Perform with a weight vest.
  3. Perform on your hands with arms extended.

Other Names

  • Rolling Plank

Types

  • Force Type: N/A
  • Mechanics Type: Compound