Plank Push up: Benefits, Muscles Worked, Alternate

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.

There are few exercises that are better than the push-up, but the plank push-up is the best alternative to it. You can do it virtually anywhere.

You can learn what plank push-ups are and how to do them with good form.

What Is a Plank Push-Up?

The “plank to push-up” is a combination of the two exercises, Plank and Push-up.

There is a simple concept to the plank push-up. You alternate between a high plank and a forearm plank with control, then push your body back up one arm at a time.

Core and stabilizer muscles stay engaged throughout the movement, helping to build core strength.

You can make it harder or easier with a simple shift of hand or foot placement. It’s a proven upper-body muscle and strength builder.

This is more of a strength-building exercise than a cardio exercise, engaging a range of muscles can also help to boost your calorie burn.

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.

Plank to Pushup

Benefits of Plank push-ups

There are several important benefits to practicing 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 the Core and work upper and lower body muscles

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

2. Avoid muscle imbalances

Planks push up condition 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 movement patterns.

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

4. Burn calories and fat

Plank to push-ups variation is the combination of strength and cardiovascular exercise.

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

Tips for doing plank push-ups

  • Warm up with a full-body loosening exercise, such as jogging or jumping rope, before your workout.
  • When performing the alternating plank push-up, keep your abdominal muscles tight and breathe regularly throughout the exercise.
  • To maintain proper form, think of a straight line that extends from the back of your head to your ankles.
  • 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.

How to do Plank Push up

A Plank to Push-up is a full-body exercise and variation of a plank. The move takes a standard plank to the next level by adding an element of controlled, moving arm work.

Maintaining a plank position, you alternate between a forearm plank and a high plank. A step-by-step guide on how to do this.

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

Choose your sets and repetitions based on your ability to maintain good form throughout.

Begin by performing 3–4 sets of 8–12 reps

Plank To Pushup

Push up plank exercise variation

There are several variations of the plank to push up to further work the core muscles and build strength and stability. There are also ways to change it if you are a beginner and advance.

You can do planks at different levels to suit your fitness level.

Plank to Push-Up for Beginners

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

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.

Best Alternative to Plank Push up

Before we deep dive into the best plank push-up alternatives. We must not forget that a good alternative will be able to satisfy the following criteria:

  • Activate the muscle groups which are trained in the plank push-up.
  • Train the core muscle through a longer range of motion.

1. Plank Reach

Plank reach requires is the best alternate of plank push-ups and its help in core stabilization strength and balance. This move is a moving forearm plank that forces you to activate your core as you move to different positions.

You’re going to come onto your elbows and find a nice, solid core. From here, you’re going to reach one hand forward, and then alternate.

2. Lateral Plank Walk

The Lateral Plank Walk is a full-body exercise that mainly targets your core and shoulders. Take a walk on the wild side as well, as wild as a plank can get. If you are looking for an alternative to plank push-up, it is a great option for you.

This move intensely engages your core like a classic plank, but the side-to-side motion works your arms and delts, too. Plus, it’ll challenge your balance and stability.

The faster you “walk,” the more challenging this will be cardiovascular. Slow down if you need to dial down the intensity a bit.


Depending on your current fitness level as well as the duration and intensity of your strength training routine, it may take a few weeks or months to build up to doing plank push-ups.

As you progress, find ways to vary your routine. This provides you with a challenge and trains you to use your body in different ways. It also helps to prevent boredom and plateauing.


Are plank push-ups good?

Yes, plank push-ups are good because there are several benefits to practicing them. It builds full-body strength.

One of the best persuading points for planks is their relevance when it comes to functional movement, which is an essential movement to living life. 

25 Most Effective Types Of Push-Ups Exercises for Beginner to Advanced

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