Push-Plank 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Push-Plank is a hybrid bodyweight movement that blends core stability with upper-body pushing strength. It enhances shoulder stability, triceps and chest engagement, and improves coordination and endurance. The dynamic transitions between elbow and palm support build muscular control, making it ideal for functional strength training. Additionally, it trains anti-rotation in the torso, which is important for injury prevention and performance. It requires no equipment and can be performed anywhere.
How to Perform
Start in Forearm Plank: Begin in a plank position on your forearms, elbows under shoulders, feet hip-width apart.
Brace Core: Engage your abs and glutes to stabilize your body in a straight line.
Push-Up Transition: One arm at a time, push off your forearms into a high plank, ending with both hands under your shoulders.
Return to Forearms: Lower back down to the forearms one arm at a time, keeping your body straight and hips steady.
Alternate Lead Arm: On the next rep, lead with the opposite arm to avoid imbalance.
Repeat: Continue the movement for desired reps or time, keeping tight form and smooth transitions.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep hips level—avoid rocking side to side.
Maintain tight core engagement throughout.
Lead with different arms each rep to prevent muscular imbalances.
Move slowly and with control, avoiding jerky transitions.
Keep shoulders over wrists during the high plank position.
Squeeze your glutes to help stabilize the pelvis.
Avoid letting elbows flare outward as you push.
Breathe steadily throughout the set.
Use a mat or soft surface for elbow comfort.
Keep your neck in line with your spine.
How Not to Perform
Don’t rotate your torso—keep your shoulders and hips square.
Don’t sag or arch your back during transitions.
Don’t rush—fast movements compromise form.
Don’t lead with the same arm every rep.
Avoid flaring your elbows—keep them close to the body.
Don’t let your hands move too far forward.
Don’t collapse into your shoulders—stay active through the upper back.
Avoid holding your breath—keep a steady breathing pattern.
Don’t let your knees bend or drop to the floor.
Don’t perform this on a slippery surface.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
