Watch: Antonio Brown Holds a Forearm Side-plank While Catching 53 Footballs. Here’s How to Improve Yours.

Antonio Brown, Steelers
Nike / YouTube

Pittsburgh Steelers wide receiver Antonio Brown is a physical freak.

Even though he’s undersized for his position at 5’10”, 185 lbs, Brown’s body is packed with muscle due to his hard work and determination in the gym. That strength and power has turned him into an All-Pro and one of the most dominant offensive players in the NFL.

“I love doing a lot of balance exercises and moves that fire my glutes,” Brown told Men’s Fitness during the 2016 season. “I like all types of stuff—bench press, shoulder press, flys, traps, triceps, biceps—it all helps me on the field.”

Brown is fully committed to his training—just look at these 21 times he electrified Instagram with his workouts in the gym—and it doesn’t matter if it’s the offseason or during the grind of the football season. No matter what, Brown gets to work.

“You’ve got to take care of your body—you’ve got to make those commitments to get in the gym, and make sure you make those commitments to working out and staying strong,” Brown told Men’s Fitness during the 2016 season. “I try to keep my in-season workouts as intense as the offseason, making sure my feet are in shape, and make sure I’m still getting the same lifts.”

A big part of Brown’s success is his focus on strengthening his core and working on his hand-eye coordination, which helps him make acrobatic catches all over the field. Brown put all that to the test for Nike in this video, showing off his body control as he makes one-handed catches while holding a rock-solid forearm side-plank.

Feast on this:

Brown does a similar workout with his trainer, Cara Troutman-Enseki, the director of exertion rehabilitation for the UPMC sports medicine concussion program, doing three sets of planks at 15 reps per side once a week.

“It works his entire core—the transverse and rectus abdominis, external and internal obliques, and erector spinae—as well as the traps, delts, rotator cuffs, rhomboids, pecs, serratus anterior, glutes, quads, and adductors,” said Troutman-Enseki, according to Nike.

Want to boost your plank and get as shredded as Brown? Try these tips and workouts from Men’s Fitness, and increase your strength and power:

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