How to do Bear Plank Hold
On the floorHoldIntermediate
Bear Plank Hold is a on the floor stretch for your triceps, upper back and shoulders.
Step by step
- 1Start on your hands and knees in a tabletop position.
- 2Tuck your toes under and lift your knees a few inches off the floor.
- 3Distribute your weight evenly between your hands and the balls of your feet.
- 4Hold this position.
What you should feel
Keep your back flat… like a tabletop.
Form tips
- Keep your back flat and parallel to the floor. Maintain a neutral neck position by looking at the floor between your hands.
- Let your breath stay slow and steady.
- Feel your whole body quietly working.
Make it easier
If your wrists or knees need a break, lower your knees and rest.
Coming out of it
On your next exhale… lower your knees softly… and rest.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Bear Plank Hold with a coach
In BendEase, a voice coach talks you into Bear Plank Hold, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your triceps and upper back.
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