Plank to Push-Up
The Plank to Push-Up mainly works the core and triceps, with help from the shoulders and chest. No equipment needed: it uses just your bodyweight.
Optional Equipment
Plank to Push-Up Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Chest (pectoralis major, sternal head)
How to do the Plank to Push-Up
Setup
Get into a forearm plank position with your elbows directly under your shoulders and your body in a straight line from head to heels.
Movement
Ascent: Place your right palm on the floor directly under your right shoulder, pushing your body up. Follow immediately by placing your left palm under your left shoulder so that you are now in a high plank position with arms fully extended.
Descent: Lower your right elbow back to the floor, followed by your left elbow, returning to the starting forearm plank position.
Key Tips
Core Engagement: Keep your core tight and your glutes clenched throughout the entire movement to prevent your hips from sagging or rotating.
Stability: Minimize hip swaying; imagine holding a glass of water balanced on your lower back.
Alternating: If desired, you can alternate the side you lead with in each repetition to ensure balanced strength development.
Plank to Push-Up FAQs
What muscles does the Plank to Push-Up work?
The Plank to Push-Up mainly works the core and triceps, with help from the shoulders and chest. The main muscles are the rectus abdominis, transverse abdominis and triceps brachii.
What equipment do you need for the Plank to Push-Up?
None. The Plank to Push-Up is a bodyweight exercise, so you can do it anywhere.
Training calculators
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