Chinese planks can be done on your front or your back. From the back, they're a good exercise to target your entire posterior chain in an isometric position. With a few alterations you'll also be hitting your mid traps and rhomboids – usually hard-to-hit areas without free weights or cables.
All you'll need here are three chairs or, if you're lucky enough, some gym benches or boxes. If you've never done anything like this before you'll be surprised how weak they'll make you feel!
Key Tips:
• Lay down on your back with your elbows pressed into the chairs. Start narrow. The wider you go, the harder it'll be.
• Your feet will be on the third chair/bench. This creates a long lever position and forces your entire posterior chain to fire.
• Clench your butt, hamstrings, and low back. Pull your shoulder blades together, squeezing your upper back.
• If you're not shaking, you're not doing it right. To make it harder, wear a weighted vest or place chains across your hips. – Gareth Sapstead
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Chinese Back Plank For Country: United States. City: Chandler, Corpus Christi, Kansas City, Norwalk, Orange
