Demo & instructions
Plank Up-Down
Also known as: Up-Down Plank, Plank to Push-Up, Elbow-to-Hand Plank
Instructions
Moving from a forearm plank to a straight-arm plank and back, one arm at a time, while the hips stay as still as possible. It adds arm and shoulder work to a plank and punishes any twisting.
- Movement
- Anti-extension
- Type
- Compound
- Level
- Beginner
- Typical range
- 6–20 reps
Setup
- 1Start in a forearm plank with the elbows under the shoulders and feet hip-width apart.
- 2Brace the trunk so the body forms a straight line.
Execution
- 1Place one hand where the elbow was and press up, then bring the other hand up into a straight-arm plank.
- 2Lower one forearm back down, then the other, returning to the forearm plank.
- 3Lead with the other arm on the next rep.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
