Plank Push Up: How To Do, Muscles Worked, Benefits

The Plank Push up — also known as the “plank-to-pushup”, is the combination of the two exercises (Plank and Push-up.) that provide the benefits of both.

It is a brilliant bodyweight exercise that helps you to develop the strength and stability of your core and upper body.

It is simple to perform, you alternate between a high plank and a forearm plank with control, then push your body back up one arm at a time.

This is more of a strength-building exercise than a cardio exercise, and it can also help you burn more calories.

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Muscles Worked During Plank Push-up

The Plank Push-up position engages a wide range of major muscle groups, making it an effective component for your workout.

• The Primary muscles worked are the Pectoralis, back, and Core including erector spinae, rectus abdominis (abs), and transverse abdominis.
• In addition, the position uses the trapezius (traps), rhomboids, and shoulder muscles, of the upper body, as well as the glutes, quadriceps, and calf of the lower body.

Know More: Side Plank: Benefits, Variations, Muscles used, Tips

How To Do Plank Push Up

A step-by-step guide on how to do this.

1. Lie face down on an exercise mat with your hands should be shoulder-width apart.
2. Your knees should be about hip-width apart, your head facing forward, and your palms flat on the floor.
3. Start to get in a push-up position, bend your elbows, and rest your weight on your forearms instead of on your hands.
4. Keep your core, butt, and quads tight, and avoid arching your back.
5. Your body should form a straight line from your shoulders to your ankles.
6. Brace your core by contracting your abs as if you were about to be punched in the gut.
7. Press your body up into the top position of a push-up by extending your arms one at a time.
8. Pause, then reverse the movement and return to your elbows. That’s 1 rep.
9. Choose your sets and repetitions based on your ability to maintain good form throughout.
10. Begin by performing 3–4 sets of 8–12 reps

Tips and Form

• Warm up with a full-body loosening exercise before your workout, such as jogging or jumping rope.
• Set your hands slightly wider than shoulder-width apart for a more stable foundation.
• Keep your body in a straight line from head to toe.
• Breathe regularly throughout the exercise.
• Use an exercise mat under your arms to increase comfort and stability.
• Keep your legs and body straight.
• Avoid letting your hips sag during the exercise
• Squeeze your abs and glutes throughout the movement for stability.
• Move slowly and with control. Avoid just dropping or thrusting your body up and down.
• If full plank push-ups are too difficult, start with your knees on the floor to build strength.
• For increased intensity, place your feet on a bench.

Benefits of Plank Push-ups

There are several important benefits to practising alternating plank push-ups. It is one of the best exercises for strengthening your core and upper body. When you move, your leg muscles are also worked.

1. Strengthen Core Muscles

When you do push-ups and planks, you work your core muscles and gain all the benefits of a strong core. In addition, plank push-ups work the whole body.

2. Avoid Muscle Imbalances

Planks push up, conditioning the front and back of the body simultaneously.

When muscles are equally developed on both sides of the body, the result is better posture, increased spinal support, and decreased lower-back pain.

3. Improve Functional Strength

One of the strongest persuasive points for planks is their relevance in functional movement, which is an essential component of living a healthy life.

4. Burn calories and fat

The variation between plank and push-ups is a combination of strength and cardiovascular exercise.

These plank variations exercises can help you burn calories and regulate weight.

5. Convenience and Versatility

Plank push-ups don’t require any equipment and can be done anywhere. This makes them an excellent exercise for people without much time or who can’t go to the gym often.

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Push-Up Plank Variations

Here are the best ways to do push-up planks that make your core stronger and more stable. There are options for beginners and experts.

Plank to Push-Up for Beginners

If you’re just starting out, perform both the forearm and high plank from your knees. As you build up strength, you’ll be able to perform the full exercise on your toes.

1. Knee Plank Push-Ups (Beginner)

• It is ideal for beginners or those with limited upper body strength.
• Performed by keeping the knees on the ground, reducing the load on the arms and upper body.
• Focuses on building strength gradually.

Advanced Plank to Push-Up

To make this exercise more challenging, try adding a push-up at the top before returning to the forearm plank.

1. Diamond Plank Push-Ups

• Hands form a diamond shape (thumbs and index fingers touching).
• Places more emphasis on the triceps and inner chest.
• It is known for being more challenging than the standard version.

2. Decline Plank Push-Ups

• Feet are elevated on a bench or step, with hands on the ground.
• Increases the intensity for the upper chest and shoulders.
• Suitable for intermediate to advanced fitness levels.

Manish Kumar

Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.

Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.