Plank to Push-Up
What is a Plank to Push-Up?
A Plank to Push-up is a full-body exercise and variation of a plank. The move takes a standard plank to the next level by adding an element of controlled, moving arm work. Maintaining a plank position, you alternate between a high plank and a forearm plank. This exercise serves as an excellent core strengthener.
How do you do a Plank to Push-Up?
Step 1
Begin on all fours in a forearm plank, which is a standard plank position with your elbows dropped to the mat.
Step 2
Engage your core to keep your hips as still as possible. Push up onto one hand, placing it where your elbow just was.
Step 3
Push up onto your other hand. You should be in the top of a push-up with your legs extended and engaged behind you. Squeeze your buttocks for stability.
Step 4
Lower back down to your elbows, one arm at a time.
Step 5
Repeat with alternating arms. Change which arm is leading to ensure equal work on both sides.
How do you modify a Plank to Push-Up?
Plank to Push-Up for Prenatal
Plank to Push-Up for Beginners
Advanced Plank to Push-Up
Plank to Push-Up for Weak Lower Back
Plank to Push-Up for Weak Wrists
Plank to Push-Up for Weak Shoulders
What are the benefits of a Plank to Push-Up?
Core Strength
Chest Strength
Full-body Strength
Expert opinion
Control is key with plank-to-push-up.
Your movements should be steady and composed, and you should pay close attention to form. Your arms should move up and down in a parallel direction, while the rest of your body maintains its straight line. Hips should also remain stable, which can be accomplished by keeping abs engaged throughout.