Bench Incline Side Plank
In SetGrip: Incline Side Plank (Bench)
- Primary muscleAbs
- EquipmentBodyweight
- DifficultyBeginner
- TypeCore · Core stability
- Secondary muscles
- Obliques, Delts
- Body part
- Core
- Position
- Prone
- Laterality
- Unilateral (one side at a time)
- Category
- Strength
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Propping your forearm on a bench raises your torso and shifts weight toward the feet, cutting a large share of the load a floor side plank puts through the obliques and shoulder. Use it to build toward the floor version, adding time each session until 45 seconds per side feels routine, then lower the surface.
How to do the Bench Incline Side Plank
- Start by lying on your side with your legs extended and stacked on top of each other.
- Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle.
- Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
- Hold this position for the desired amount of time.
- Lower your hips back down to the ground and repeat on the other side.
Tip: Pull the elbows toward the toes and the toes toward the elbows without moving either to fire the whole core.
Muscles worked
Primary
Abs · Core
The abs resist the hips from sagging and should feel like they are tightening more with every exhale.
Secondary
- Obliques — On side planks and rotations the obliques on the bottom side hold the hips up and should burn along the side of the waist.
- Delts — The shoulders hold the upper body up and get more work on shoulder tap variations.
Common mistakes
- Hips sagging — squeeze the glutes and tuck the pelvis slightly so the lower back stays flat; a plank with an arched back trains nothing useful.
- Hips too high — the body should be a straight line from head to heels, so check in a mirror or have someone lay a bar along your back.
- Time over tension — a two minute plank with a loose core is worse than 30 seconds with everything braced; shorten the hold and squeeze harder.
- Holding the breath — breathe normally through the hold and keep the abs braced through each exhale.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 per side | 60 s |
| Endurance | 2–3 × 15–25 per side | 45 s |
Planks go at the end of a session or in the warm-up to switch the core on before squats and deadlifts. Superset a front plank with a side plank each way.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Bench Incline Side Plank work?
The Bench Incline Side Plank primarily works the abs. It also involves the obliques and delts, which assist the movement and stabilise the joints.
Is the Bench Incline Side Plank good for beginners?
Yes. The Bench Incline Side Plank is rated beginner: it uses no equipment beyond your bodyweight and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Bench Incline Side Plank?
If you cannot do the Bench Incline Side Plank, try the Plank Rotation, the Kneeling Forearm Plank Shoulder Tap or the Bird Dog Plank. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Bench Incline Side Plank, a sensible starting point is strength: 3 × 8–12 per side with 60 s rest; endurance: 2–3 × 15–25 per side with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.
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