Plank to Push-Up

Plank to push-up is a dynamic exercise that challenges both core stability and strength in the upper body. It combines the benefits of the plank, which activates the core muscles, with the strength of the arms and shoulders through the push-up. This exercise is perfect for those who want to improve endurance, strength and balance in one movement.

Correct form and technique

How to perform the plank two push-up with the correct technique:

  1. Start in a plank position with your forearms on the floor and your elbows placed directly under your shoulders.
  2. Keep your body in a straight line from head to heels and engage your core muscles.
  3. Lift one hand and place it where your elbow was, and lift yourself into a high plank (push-up position) while keeping your hips stable.
  4. Perform a push-up, then lower yourself back to the forearm plank by switching arms and lowering your elbow back to the floor.
  5. Repeat the movement and switch arms for each repetition to achieve a balanced strength training in the arms.

Focus on keeping your hips stable and avoiding rotation throughout the movement to maximize core strength.

Common errors

To get the most out of your exercise, avoid these common mistakes:

  • Rotating hips: Keep the hips stable and parallel to the floor to avoid strain on the lower back.
  • Incorrect hand placement: Make sure your hands are placed directly under your shoulders to avoid strain on your joints and to get better support.
  • For fast movements: Perform the movement slowly and controlled to get a better strength yield and reduce the risk of injuries.

Modifications and variations

Here are some ways to adapt the exercise:

  • Beginners: Perform the exercise on your knees to reduce stress on your arms and build strength before doing the full version.
  • Advanced: Increase the difficulty by using a weighted vest or performing more repetitions without rest.

Number of repetitions and sets

Perform 8-12 repetitions in 2-3 sets , depending on strength level. Focus on control and balance throughout the exercise.

Breathing technique

Inhale as you lower into the forearm plank, and exhale as you push yourself back up to the push-up position. This helps stabilize the core and maintain control throughout the movement.

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