How to Master the Plank Push-Up Exercise

A plank push-up, also known as a plank-to-push-up, combines a forearm plank with a push-up to build full-body strength. Throughout the workout, you repeatedly cycle from a push-up position to a forearm plank position, alternating arms to raise and lower your body. Your core and stabilizer muscles stay engaged throughout the movement, helping to build core strength.

There are several notable benefits to practicing plank push-ups.

1. 1. Plank push-ups build full-body strength. The push-up phase of the exercise targets your triceps, biceps, and anterior deltoids, while the plank phase targets your abdominal muscles, glutes, and hamstrings. The two phases work together to build strength throughout your whole body.
2. 2. Plank push-ups can be practiced at any fitness level. Plank push-ups are a great upper-body workout for any fitness level. If the standard exercise is too challenging, you can make it easier by simply placing your elbows on an elevated surface, such as an exercise block. This will shorten the range of motion and make them easier to perform. You can also keep your knees on the ground throughout the exercise for an easier variation.
3. 3. Plank push-ups are a convenient home workout. No equipment is required to practice plank push-ups. As a bodyweight exercise, plank push-ups are a useful addition to any strength-training program—whether you're working out at the gym or at home.

For plank push-ups, begin by performing 2–3 sets of 5–10 repetitions on each side. Choose your sets and repetitions based on your ability to maintain good technique throughout.

1. 1. Get into a modified plank position by placing your forearms in contact with the floor. Your hips should be off the ground with your knees and toes in contact with the ground. Your elbows should be directly underneath your shoulders.
2. 2. Rotate your shoulders outward to engage your lats and pull your forearms toward your midsection to create tension. Squeeze your glutes and quads.
3. 3. Engage your core. Your ribs should be down and your pelvis should be slightly tucked. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
4. 4. Straighten your legs to lift your knees off of the ground so you end up in a full plank position. Your legs should be hip-width apart. All repetitions should begin from this starting position.
5. 5. While keeping your core engaged and maintaining full-body tension, slowly straighten one arm at a time to move into a push-up position.
6. 6. Slowly bend your arms one at a time, placing your forearms back on the floor to return to the plank position.
7. 7. Continue to alternate between the plank and push-up position for the desired number of repetitions.

Once you've practiced plank push-ups, consider trying one of these plank exercises.

1. 1. Side plank: The side plank is a bodyweight exercise that works muscle groups throughout your entire body, including your abdominal muscles, triceps, hamstrings, gluteus maximus, gluteus medius, and lower-back muscles. With proper form, side planks can help you build a strong core. They work the oblique muscles on the sides of your abdomen more than standard sit-ups or crunches.
2. 2. High plank: Perform high planks by getting on all fours and placing your hands directly beneath your shoulders. Straighten your legs to lift your knees off of the floor. Keep your neck in a neutral position as you hold yourself up on your hands and toes. Keep your upper body and lower body in a straight line. Hold this position or add a push-up for an advanced variation.
3. 3. Plank jacks: If you want to add cardio to your planking routine, try plank jacks. Perform this variation by starting in a high plank position with your hands shoulder-width apart beneath you. Keep your upper body and lower body in a straight line as you jump your feet out and back. Add a push-up between each jack repetition for an advanced variation.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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