Plank to Push-Up

Plank to Push-Up is a dynamic bodyweight exercise that combines the stability of the plank with the strength of the push-up. This exercise primarily engages the core muscles, chest, shoulders and triceps, making it ideal for improving both upper body strength and endurance as well as core stability.

Correct Execution of the Plank to Push-Up

Follow these steps to perform the exercise correctly:

  1. Start in a plank position on your forearms with your elbows placed directly under your shoulders and your body in a straight line from head to heels.
  2. Engage the core muscles by pulling the navel in towards the spine and tighten the glutes to maintain stability.
  3. Place the right hand flat on the floor under the right shoulder and press up, followed by the left hand, ending up in a high plank position (the top of a push-up).
  4. Then lower the right forearm back to the floor, followed by the left, to return to the starting position.
  5. Repeat the movement, switching starting arms for each repetition, to ensure an even workout of both sides.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Rocking hips: Be sure to keep your hips as stable as possible during the movement to maximize core muscle engagement.
  • Raised hips: Keep the body in a straight line and avoid raising the hips too high, as this reduces the effectiveness of the exercise.
  • For fast movements: Perform the exercise at a controlled pace to maintain proper form and reduce the risk of injury.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise on the knees instead of the toes to reduce the strain and make it easier to maintain proper form.
  • Advanced: Add a push-up when you're in the high plank position to increase the intensity and further challenge the muscles.

Number of Repetitions and Sets

Perform 2-3 sets of 8-12 repetitions, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you lower your body to the forearm plank and exhale as you press up to a high plank position. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing the Plank to Push-Up:

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