Cross Plank to Push-Up
The Cross Plank to Push-Up mainly works the core, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Cross Plank to Push-Up Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Front Shoulder (anterior deltoid)
How to do the Cross Plank to Push-Up
Setup
Begin in a standard high plank position with your hands directly under your shoulders, feet hip-width apart, and your body in a straight line from head to heels.
Movement
From the starting position, take one hand and reach across your body, placing your elbow/forearm on the floor where your opposite hand was located.
Follow by placing your other arm down into the forearm plank position, while maintaining core tension to prevent your hips from sagging or rotating excessively.
Return to the starting high plank position by reversing the motion, pushing up through your hands one at a time.
Focus on maintaining a stable pelvis throughout the transition. Keep your core tight and glutes engaged.
Key Tips
Avoid letting your hips shift side-to-side as you transition.
Move slowly and with control rather than performing the movement quickly.
Cross Plank to Push-Up FAQs
What muscles does the Cross Plank to Push-Up work?
The Cross Plank to Push-Up mainly works the core, with help from the shoulders. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Cross Plank to Push-Up?
None. The Cross Plank to Push-Up is a bodyweight exercise, so you can do it anywhere.
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