Moves/zPlank Tricep 1z

zPlank Tricep 1z

ID: 748

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Exercise Types:
Core Resist, Aesthetic
Contraindications:
Lower Back Problems, Wrist Problems
Equipment:
Floor Based, High Bands
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Brace as if preparing to take a punch — 360 degrees of core tension.
  2. 2. End range is where the real work happens — do not shy away from it.
  3. 3. Engage the core before initiating any movement.
  4. 4. Breathe in short, sharp bursts — do not hold breath for the full set.

Regression:

Use a wall for hand or shoulder support to reduce the stability demand of the position.

Progression:

Increase the lever arm or add external resistance. Introduce a perturbation to make the hold reactive.

Common Problems:

Leaning away from the load instead of resisting it — reinforce the neutral position with external feedback.