9 Essential Strength Benchmarks To Reap Strength And Ultimate Size

1. Hold a Plank for Two Minutes

Having a strong core is not only aesthetically pleasing, it’s also essential for lifting heavy weights, performing better and staying injury-free. Perform the standard plank once a week for maximum time. But performing more demanding versions, like ball saws and stir-the-pot planks on a stability ball for shorter periods will develop strength faster and allow you to perform better during the regressed exercise.

How to:

  • Set up in a push-up position, but instead of having your weight on your hands, place it on your elbows.
  • You should be in a perfectly straight line.
  • Don’t allow the back to sag.
  • Flexing your glutes and quads will create more stability while performing this exercise.

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