Plank Push up: Benefits, Muscles Worked, Alternate

The push-up plank — also known as the “plank-to-pushup” is the combination of the two exercises (Plank and Push-up), that provide the benefits of both.

The Plank Push up is a brilliant bodyweight exercise that helps you to develop the strength and stability of your core and upper body. 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.

It is difficult to think of a better exercise than the push-up, but the plank push-up is the best alternative to it. You can do it virtually anywhere. 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.

Plank Push-up Muscles worked

The Plank Push-up position makes an effective component for your workout, as it engages a wide range of major muscle groups. The primary areas affected are the abs, pectoralis, and back, including the erector spinae and the rectus abdominus, and the transverse abdominus.

In addition, the position uses the trapezius, rhomboids, deltoids muscles, of the upper body, as well as the gluteus maximus and quadriceps of the lower body.

Plank to Pushup

Benefits of Plank Push up Exercises

1. Strengthen the Core and work upper and lower body muscles

When you perform plank push up exercises, you work all the muscles that make up your core and gain all the benefits that come with building a strong core. As if that weren’t enough, planks also work the following muscles:

UPPER BODY

  • Trapezius
  • Rhomboid major and minor
  • Rotator cuff
  • Anterior, medial, and posterior delts
  • Pectorals
  • Triceps
  • Biceps

LOWER BODY

  • Quadriceps
  • Gastrocnemius (calf muscle)

2. Prevent muscle imbalances

It’s easy to develop muscle imbalances when only performing abdominal exercises (such as sit-ups). Most people do not perform spinal and gluteal strengthening exercises to compensate for the abdominal work.

Planks push up condition the front and back of the body simultaneously. When muscles are comparably developed on both sides of the body, the result is better posture, more spinal support, and less lower-back pain.

3. Improve functional movement

One of the strongest persuasive points for planks is their relevance when it comes to functional movement, which is an essential movement to living a healthy life. Things such as squatting, bending, running, lifting, jumping, and throwing are all functional movements initiated in the core.

4. Provide a safe and effective alternative to Crunches and sit-ups

While sit-ups are an important functional movement for daily life (for example, the ability to get out of bed every morning), they are not always the best core conditioning choice for everyone.

Crunches and sit-ups only work the muscles on the front side of the core, so it’s necessary to do back strengthening exercises as well. However, planks push-ups work the entire core, as well as many other muscles in the body.

5. Burn calories and fat

Plank 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. They may also help lower blood pressure and reduce your risk for heart disease.

Plank Push up

Tips for plank push-ups and For It Positions

  • Warm up with a full-body loosening exercise, such as jogging or jumping rope, before your workout.
  • When performing the push-up plank, 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.

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.

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. This exercise serves as an excellent core and triceps strengthened.

Plank to Pushup Exercise

Execution Technique

  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 pushup 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 pushup by extending your arms one at a time.
  5. Pause, then reverse the movement and return to your elbows. That’s 1 rep

Best Alternative to Plank Push up

Before we deep dive into the best plank pus-up alternatives. We must remember, a good plank pus-up alternative will be able to satisfy the following criteria:

  • Activate the muscle groups which are trained in the plank pus-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. Notice that my hips are not moving. That is your goal, to keep your hips nice and still, and parallel to the ground.

Plank Reach Exercise

Execution Technique

  1. Start in a forearm plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your elbows, legs extended behind you.
  2. Your body should form a straight line from your shoulders to your ankles. Brace your core by contracting your abs as if you were about to be punched in the gut.
  3. Reach forward with your right hand and tap the floor in front of you. Return your forearm to the starting position.
  4. Then reach forward with your left hand and tap the floor in front of you. Return to the starting position.
  5. Continue alternating as quickly as you can.

Tips

  • Focus on engaging your core,and avoid dropping your hips toward the floor. Do not let your lower back sag or your butt rise.
  • Keep your glutes and core muscles contracted.
  • Your neck should be in line with your body, not tilted up, which could strain the neck.

2. Plank Shoulder Tap

The plank shoulder taps exercise trains and strengthen your core, glutes, arms, wrists, and shoulders. This exercise helps to reduce lower back pain, improves your posture and flexibility, and tightens your midsection.

The unilateral aspect of this helps make sure you’re working both sides of your body equally. If you find your hips rocking during this move, you can widen your legs for balance.

Plank Shoulder Tap exercise

Execution Technique

  1. Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you
  2. Your body should form a straight line from your shoulders to your ankles. Brace your core by contracting your abs.
  3. Tap your left hand to your right shoulder while engaging your core and glutes to keep your hips as still as possible. Try not to rock from side to side.
  4. Do the same with your right hand to your left shoulder. That’s 1 rep.

Tips

  • Tighten your core, engage your glutes, and keep your spine, head and neck aligned.
  • Do not let your lower back sag or your butt rise. Ensure your body is straight and rigid.

3. 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.

Lateral Plank Walk exercise

Execution Technique

  1. Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you
  2. Your body should form a straight line from your shoulders to your ankles. Brace your core by contracting your abs.
  3. Take a step to the right starting with your right hand and right foot and following with your left hand and foot, maintaining a plank position as you move.
  4. Do a set amount of reps in one direction, and then repeat the same number of reps moving in the opposite direction.

Takeaways 

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. Plank push-ups build 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. 

Related Posts

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

Recent Posts

Leave a Comment