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

Plank to Push-Ups combine core stability with upper body strength by moving between a forearm plank and a high push-up position. This dynamic bodyweight movement targets the abs, shoulders, and triceps while challenging coordination and control.

It’s a great total-body exercise for building endurance, improving posture, and reinforcing plank and push-up mechanics.

Primary Muscles Worked: Core (Rectus Abdominis, Transverse Abdominis), Deltoids, Triceps
Secondary Muscles Worked: Chest, Glutes, Lower Back
Equipment Needed: None

How To Do Plank to Push Ups

Step-by-Step Instructions

Set-Up:
- Start in a forearm plank position: elbows under shoulders, forearms flat on the ground, legs extended, and body in a straight line from head to heels.
- Engage your core, squeeze your glutes, and avoid letting your hips sag or pike.
Execution:
- Press up with one hand, placing it directly under your shoulder, then follow with the other hand to move into a high plank (push-up position).
- Lower back down one arm at a time to return to the forearm plank.
- Alternate your lead arm each rep or each set to build balanced strength.
Tips for Proper Form:
- Keep your hips steady—minimize twisting side to side.
- Move slowly and with control; don’t rush through the transitions.
- Keep your core tight the entire time to protect your lower back.

Key Benefits

Builds upper-body and core strength simultaneously.
Reinforces solid plank and push-up form.
Improves shoulder stability and endurance.

Modifications and Variations

Easier Option: Perform the movement from your knees to reduce intensity.
Harder Option:
- Add a push-up at the top position after each transition.
- Perform for time or slow down the tempo for more core activation.

Common Mistakes

Rotating the Hips: Try to keep your hips square to the floor to get more core work.
Elbows Flaring on the Way Down: Lower your forearms with control, keeping elbows close to your body.
Sagging or Piking Hips: Keep your body in a straight line—don’t let your form fall apart during the transitions.

Reps and Sets Recommendations

For Beginners: 3 sets of 6–8 reps or 20–30 seconds of controlled reps.
For Strength and Core Control: 3–4 sets of 8–12 reps, alternating lead arm.
For Conditioning: 3–4 sets of 30–45 seconds, aiming for consistent, clean 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 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.