High Back Push Plank to Push-Up
The High Back Push Plank to Push-Up mainly works the core and chest, with help from the triceps and shoulders. No equipment needed: it uses just your bodyweight.
High Back Push Plank to Push-Up Muscles Worked
Primary
Abdominals (rectus abdominis); Chest (pectoralis major, sternal head)
Secondary
Triceps (triceps brachii); Front Shoulder (anterior deltoid)
How to do the High Back Push Plank to Push-Up
Starting Position
Begin in a kneeling plank position with your hands planted firmly on the floor directly beneath your shoulders and knees resting on the mat.
Movement
From the kneeling position, engage your core and glutes to lift your knees off the ground, transitioning into a full high plank position.
Once in a stable high plank, perform one controlled push-up by lowering your chest toward the floor.
Return to the starting kneeling plank position to complete the repetition.
Form Tips
Keep your back flat throughout the transition.
Ensure your neck stays neutral by looking slightly ahead of your hands.
Focus on a smooth, controlled movement rather than rushing.
High Back Push Plank to Push-Up FAQs
What muscles does the High Back Push Plank to Push-Up work?
The High Back Push Plank to Push-Up mainly works the core and chest, with help from the triceps and shoulders. The main muscles are the rectus abdominis and pectoralis major.
What equipment do you need for the High Back Push Plank to Push-Up?
None. The High Back Push Plank to Push-Up is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.