Plank to Push-Up

Plank to Push-Up is a powerful exercise that combines the benefits of both the plank and push-ups. It strengthens the upper body and core muscles , with a focus on the chest, shoulders, triceps and stomach. The exercise challenges balance and helps improve stability in the hips and shoulders.

Correct execution

How to perform the Plank to Push-Up correctly:

1. Start in a high plank position with your hands placed under your shoulders and your body in a straight line.
2. Lower yourself on one elbow at a time until you are in a low plank position (forearm plank).
3. Then push yourself back up, one arm at a time, back to high plank position.
4. Alternate which arm you start with and keep your hips as stable as possible throughout the movement.

Common mistakes

Avoid these mistakes to get the most out of your workout:

• Hip rotation: Keep your hips stable and avoid twisting as you move up and down.
• Lowering the lower back: Make sure that the back stays straight, without the lower back hanging.
• For fast movement: Perform the exercise slowly and controlled to activate the core muscles as much as possible.

Video Demonstrations

Watch these videos for a detailed demonstration of the Plank to Push-Up :

Modifications and variants

Adapt the exercise to your level:

• Beginners: Perform the exercise with your knees on the floor for less strain on your upper body.
• Advanced: Add a push-up after each round, or use weights to increase the challenge.

Number of repetitions and sets

Perform Plank to Push-Up for 2-3 sets of 10-12 repetitions . Increase the number of repetitions as you get stronger.

Breathing technique

Inhale as you lower yourself to the forearm plank, and exhale as you push yourself up to the high plank. This technique helps keep the core stable and controlled.