Move from a forearm plank up into a high plank (push-up) and back down using your body weight. The movement primarily challenges the core while also loading the chest and upper arms.
How to do the Plank to Push Up#
- Begin in a forearm plank with elbows under shoulders and your body forming a straight line from head to heels.
- Brace your core and press one hand into the floor, then the other, to rise onto your palms into a high plank.
- Keep your hips steady and avoid rotating as you lower one forearm and then the other back to the starting position.
- Alternate which hand leads each rep and maintain a slow, controlled tempo throughout.
Muscles worked#
Common mistakes#
- Hips sag or pike instead of staying level.
- Twisting the torso or shifting weight to one side during the transition.
- Relying on momentum and performing the movement too quickly.
- Flaring the elbows wide when pushing up.
