Exercise Guide

Plank To Push-up

Triceps, Rectus Abdominis
Trapezius, Lower Back, Deltoids, Obliques, Hamstrings, Glutes
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optional:Fitness Mat
Variations available (23)
Starting PositionExecution - 1nd Step
Execution - 2rd Step

General And Specifics

  • this exercise requires the ab muscles and stability in the core region

Starting Position

  • position the forearms ad knees on the floor or on a fitness mat
  • the elbows are arranged below the shoulders
  • placing the elbows in front of the shoulders make the exercise more intensive
  • stretch out the legs backwards, the tiptoes touch the ground and bring your body in a line from head to toe
  • keep the hip up
  • you can spread the legs for more stability
  • look to the ground

Correct Execution

  • hold the tension up and push yourself up with one arm
  • get on your hand with the other arm also and hold yourself in the push-up position
  • come back to the starting position by keeping the balance with one stretched out arm and putting the other forearm back to the ground again
  • when one forearm is on the ground, lay down the other one and go on to the next repetition
  • switch the order of stretching out the arms for a consistent workout of the core
  • repeat the exercise with a high number of repetitions
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Related exercise lists:

Triceps, Upper Arms, Rectus Abdominis, Core, Arms, Abs