Plank Pushup

Category

Core

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Rectus Abdominis, Obliques, Deltoids

Secondary muscles

Triceps Brachii, Pectoralis Major, Erector Spinae, Gluteus Maximus

How to do it

1. Start in a forearm plank with your elbows directly under your shoulders, forearms on the floor, and your body in a straight line from head to heels.
2. Press up onto one hand and then the other, straightening your arms to rise into a high plank (push-up position).
3. Lower back down one arm at a time, returning to the forearm plank.
4. Continue, alternating which arm leads each time, while keeping your hips level throughout.

Form tips

• Keep your hips square and avoid rocking from side to side as you press up and lower down.
• Brace your core and squeeze your glutes to hold your body in one straight line.
• Place each hand directly under its shoulder as you press up so your wrists stay stacked and stable.