How to Do Bench Reverse Plank Hold

Bench Reverse Plank Hold is a core exercise using bench, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bench

Difficulty

Beginner

01 / Move with control

How to perform

How to do Bench Reverse Plank Hold

  1. 01Sit on the floor with your back to a bench and place your elbows or palms firmly on the edge of the seat.
  2. 02Extend the legs straight out in front with heels touching the floor and toes pointed upward.
  3. 03Lift the hips off the floor until the body forms a straight line from the heels to the shoulders.
  4. 04Press the back of the arms into the bench to maintain chest height and prevent the shoulders from shrugging.
  5. 05Hold this rigid position for the designated duration while maintaining steady nasal breathing.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bench Reverse Plank Hold

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the lower back begins to arch, tuck the tailbone under to re-engage the glutes and deep abdominal wall.

Same coaching engine used inside the A90 app

05 / FAQ

Bench Reverse Plank Hold questions

What muscles does Bench Reverse Plank Hold work?

Bench Reverse Plank Hold is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Bench Reverse Plank Hold correctly?

Sit on the floor with your back to a bench and place your elbows or palms firmly on the edge of the seat. Extend the legs straight out in front with heels touching the floor and toes pointed upward. Lift the hips off the floor until the body forms a straight line from the heels to the shoulders. Press the back of the arms into the bench to maintain chest height and prevent the shoulders from shrugging. Hold this rigid position for the designated duration while maintaining steady nasal breathing.

What is the A90 coach tip for Bench Reverse Plank Hold?

If the lower back begins to arch, tuck the tailbone under to re-engage the glutes and deep abdominal wall.

Is Bench Reverse Plank Hold suitable for beginners?

Bench Reverse Plank Hold is rated beginner in the A90 Training Club catalogue.

What equipment do you need for Bench Reverse Plank Hold?

Bench Reverse Plank Hold uses bench.

A90 Intelligence

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