Plank to Push Up (Complete How To Guide w/ Video)


Plank to Push Up

Plank to Push Up is one of my favorite plank variations. Not only does it work the core but it can absolutely torch the shoulders.

In this guide, I’m going to teach you how to do Plank to Push Ups including important coaching tips and a few alternatives.


How To Do Plank to Push Ups


Equipment Needed

  • None

Muscles Worked

  • Core
  • Chest
  • Shoulders
  • Triceps

How To

  • Start in a plank position, elbows under the shoulders, body in a straight line.
  • Now raise to a push-up position by placing your hands (right hand first) in the same spot your elbows were just in.
  • Do one full push-up.
  • Finally, lower yourself back to a plank position by placing your elbows back in their starting positions.
  • On the next rep, raise yourself into a push-up position with your left hand first.
  • Continue to go up and down in this manner until all reps are completed.

Coaching Points

As you move up and down keep the core braced and your body in a straight line. Don’t lose focus on maintaining core stability throughout the movement.

How Many Reps?

I like to program Plank to Push-Ups in warm-ups because they’re extremely efficient at warming up and activating the core as well as the shoulders. 1 to 2 sets of 8 to 12 reps.

They can also work well as a finisher at the end of a shoulder workout to work the core and smoke the shoulders. In these situations, I’ll use higher reps. 1 to 2 sets of 15 to 20 reps.


Plank to Push-up Alternatives


Need an alternative for Plank to Push-ups? Here are a couple of similar exercises that you might be able to use as a replacement.

Renegade Rows

Renegade Rows

Renegade Rows is another plank variation that combines holding the plank and rowing dumbbells. It’s almost a total body workout all by itself as Renegade Rows will challenge your core, your back and your shoulders.

Hollow Rocks

If holding yourself up on your on arms is an issue for you at the moment, then you may be able to try Hollow Rocks.

Hollow Rocks is another core exercise that focuses on bracing and core stabilization. The difference is, Hollow Rocks are done on your back as opposed to holding yourself up.


More Links and Info


If you’d like to see more core exercises, head over to the Core section of our Exercise Library. There you’ll find dozens of core movements, all with complete step-by-step instructions.

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Ryan Horton

Horton Barbell was created by Ryan Horton who has served as a Sports Performance Coach for almost 20 years. My mission is to create a training resource to help as many coaches and athletes as possible maximize athletic potential.

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