Final answer:
Proper elbow placement during a plank exercise is directly beneath the shoulders, with elbows bent at a 90-degree angle and forearms parallel. This ensures engagement of the scapular muscles and helps stabilize the shoulder joints, while also assisting the pectoralis major.
Step-by-step explanation:
When performing a plank exercise, an athlete should place their elbows directly beneath their shoulders to ensure proper form and maintain alignment of the body. The elbows should be bent at a 90-degree angle with forearms parallel to each other and flat on the floor. This position engages the scapular muscles and helps to stabilize the shoulder joints. It is important to keep the elbows from spreading too far apart or moving too far back, as this could reduce the effectiveness of the exercise and increase the risk of injury.
Additionally, keeping the arms in alignment with the shoulders helps distribute weight evenly and increases the challenge to the core muscles without putting undue stress on the arms or shoulders. The neutral position of the elbows is key for targeting the core effectively through the plank exercise. Proper elbow positioning also assists the pectoralis major in stabilizing the shoulder joint and contributes to the overall balance and strength of the movement.