Press, Plank, and Roll
Strengthen your core with the Press, Plank, and Roll! A dynamic exercise that targets your abs, obliques, and upper body.
The Press, Plank, and Roll is a compound exercise that mainly works the core, with help from the triceps and back. No equipment needed: it uses just your bodyweight.
Press, Plank, and Roll Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Triceps (triceps brachii); Lats (latissimus dorsi)
Press, Plank, and Roll Variations and Alternatives
How to do the Press, Plank, and Roll
Start in a standard plank position with your forearms on the ground, elbows directly below your shoulders, and legs extended straight behind you. Your body should form a straight line from head to heels. Engage your core muscles to keep your torso stable.
Press up from your forearms to a push-up position, one arm at a time. Keep your body in a straight line, and avoid letting your hips sag or lift too much.
Once in the push-up position, shift your weight onto one hand and rotate your body to the side, extending the opposite arm towards the ceiling, effectively forming a side plank position. Keep your feet stacked or one in front of the other for balance.
Hold the side plank for a brief moment, making sure your hips are lifted and your body is in a straight line from head to feet.
Lower your raised arm and rotate back to the standard push-up position.
Repeat the rotation to the other side, lifting the opposite arm toward the ceiling to form a side plank on this side.
After completing the side plank on both sides, return to the standard plank starting position by lowering one arm at a time back down to the forearm plank position.
This entire sequence constitutes one repetition. Repeat the sequence for the desired number of repetitions or for a set time period while maintaining proper form throughout the exercise.
Remember to breathe steadily throughout the exercise and to keep your core braced to protect your lower back.
---
Press, Plank, and Roll FAQs
What muscles does the Press, Plank, and Roll work?
The Press, Plank, and Roll mainly works the core, with help from the triceps and back. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Press, Plank, and Roll?
None. The Press, Plank, and Roll is a bodyweight exercise, so you can do it anywhere.
Is the Press, Plank, and Roll a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Press, Plank, and Roll go on?
It belongs on push day in a push/pull/legs routine.
What are some Press, Plank, and Roll variations and alternatives?
Similar exercises include the Barbell Roll-Out, Hip Dip Plank, Kneeling Fist Roll and Medicine-Ball Roll Plank.
Training calculators
Work out the numbers behind your training before your next session.