Plank to Push-Up

Plank to Push-Up is an intense core and upper body exercise that strengthens the abdominal muscles , chest , shoulders and triceps . This exercise combines the stability training of the plank with the strength training of the push-up, making it excellent for building both upper body strength and endurance as well as core stability.

Correct technique

Follow these steps to perform the Plank to Push-Up with proper form:

  1. Start in a high plank position with your hands placed directly under your shoulders and your body in a straight line from head to heels.
  2. Lower onto your left forearm and then your right forearm to get into a low plank.
  3. Press up again by first placing the left hand and then the right hand back to high plank position.
  4. Alternate between starting with the left and right arms to keep the strength balanced on both sides.

Perform this exercise for 30-45 seconds for each round, focusing on keeping your body stable and in a straight line throughout the movement.

Common errors

To avoid injury and maximize the benefits of the Plank to Push-Up, avoid these mistakes:

  • Hips swing : Make sure the hips are kept stable and avoid letting them swing from side to side. Tighten your core to maintain control.
  • Placement of hands : When pressing up to high plank, place hands directly under the shoulders for optimal support and avoid strain.
  • Loss of body line : Keep the body in a straight line from head to heels without letting the hips drop or lift too high.

Modifications and Variations

Here are some modifications and variations for the Plank to Push-Up:

  • Beginner Modification: Perform the exercise with your knees on the floor so you can focus on keeping your core stable without overloading your shoulders.
  • Advanced Variation: Increase the intensity by adding an extra push-up each time you come up to the high plank position.

Repetitions and sets

For beginners, 2-3 sets of 30 seconds are recommended, focusing on slow and controlled movements. For the more advanced, try 3-4 sets of 45-60 seconds for a bigger challenge.

Breathing tips

Inhale as you lower down onto your forearms, and exhale as you push up to high plank position. Controlled breathing helps you maintain core strength and stability.

Visual angles and tips

Viewing the Plank to Push-Up from different angles can help you master the technique:

  • Side Angle: Keep an eye on the body line and make sure the body is in a straight line throughout the exercise.
  • Front Angle: Pay attention to hand placement and keep hips stable without swinging.

Demonstration video

Watch this video to learn proper technique for the Plank to Push-Up:

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