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.

Whitney Biaggi,HIIT IT! by Daphnie Yang in New York City

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