If You can Being able to maintain this Plank Pose for 60 Seconds, it Indicates Higher Strength Than the Majority of People

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Chances are you’ve experienced the classic plank exercise at some point. Perhaps you’ve struggled through a wobbly 30 seconds or pushed yourself to endure a challenging two-minute hold. However, there is a distinct contrast between a standard plank and a truly advanced variation. The extended arm plank distinguishes between those who casually work their core and those who seriously challenge it. Master this variation and you’ll not only be in great shape but also feel incredibly strong and stable.

The extended arm plank might look simple, but it is anything but easy. With your arms fully extended out front of you, your core works overtime to keep your body stable. Unlike the forearm plank, this variation activates more of your upper body, especially your shoulders, chest, and triceps. At the same time, it puts your deep core muscles under constant stress. It is an accurate benchmark for total body control and endurance.

In this article, we will break down everything you need to know about the extended arm plank. You will learn why it is a powerful core challenge, how to do it with perfect form, how your performance stacks up against common standards, and which exercises can help you improve and reach elite levels of strength and control.

Benefits and Challenges of the Extended Arm Plank

fitness, sport, training and concept - indian man doing push ups at home, extended straight arm plank — Shutterstock

The extended arm plank delivers a full-body isometric hold that lights up your shoulders, chest, back, glutes, and quads. The position forces you to create full-body tension, which trains your ability to stabilize under load. This skill carries over to everything from lifting heavy weights to running more efficiently.

But the challenge? It’s a test of mental focus and muscular coordination. You’re fighting gravity, resisting spinal extension, and preventing sagging through your hips or shoulders. Small leaks in form turn into big breakdowns over time. That’s why even strong, athletic individuals might be surprised at how humbling this plank can be.

The good news is that mastering it doesn’t make you (only) better at planking. It upgrades your push-ups, pull-ups, squats, and carries. Your core becomes a stronger foundation for every movement you do.

How to Do a Perfect Extended Arm Plank

Fit woman doing core exercise at gym, extended straight arm plank — Shutterstock

Set up like you’re about to do a push-up, but you hold the top position instead of lowering down. Here’s how to lock in perfect form:

Start on all fours with your hands directly under your shoulders and knees under your hips.
Step your feet back one at a time until your body forms a straight line from head to heels.
Reach your arms out in front of your body until they’re straight and tense.
Engage everything. Squeeze your glutes, brace your core, and press the floor away with your hands to activate your shoulders.
Keep your head neutral by looking slightly ahead of your hands.
Hold with tension, not just time.

Pro tip: Film yourself or check your form in a mirror. If your hips sag or your lower back arches, reset and shorten the time to stay clean.

Where You Rank: Beginner to Elite

Let’s see how your core endurance stacks up. These benchmarks are based on clean, high-tension holds. Avoid sagging hips and lazy posture.

Beginner: Less than 30 seconds

You’re starting out—focus on technique and building tension.
Intermediate: 30 to 60 seconds

Solid core endurance. You’re holding your own and starting to build resilience.
Advanced: 60 to 90 seconds

You’ve got firm control and solid full-body tension. This is the sweet spot for most lifters and athletes.
Elite: 90+ seconds

You’ve got elite core endurance, full-body control, and the focus to stay locked in under fatigue.

Goal: Aim to progress with pristine form. Quality over quantity. Holding a wobbly three minutes means less than a rock-solid 60 seconds.

How to Improve Your Extended Arm Plank

Group of adults doing push up exercises at indoor physical fitness cross-training exercise facility with bright light flare over them, extended straight arm plank — Shutterstock

If you’re ready to level up, here’s how to build the strength, endurance, and control to crush your plank goals:

Core-Strengthening Exercises

RKC Plank: Squeeze everything—glutes, abs, quads, fists—for short, high-tension holds.
Plank Shoulder Taps: Fight rotation as you lift one hand and touch the opposite shoulder.
Hollow Body Holds: Builds deep core strength and control.
Push-Up Holds: Pause at the top (or bottom) of a push-up to build plank endurance.
Dead Bugs and Bird Dogs: Reinforce anti-extension and anti-rotation strength.