Plank Up-Down
- Pro
- Intermediate
- Home
The plank up-down presses your body from a forearm plank up to a high plank one arm at a time, then lowers back down the same way. Pressing through the transition trains the abs, triceps and front delts together. Intermediate lifters use it at home for reps, as a main move or a finisher.
- Muscles
- Abs, Triceps, Front delts
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Start in a forearm plank.
- Press up one arm at a time into a high plank.
- Lower back to your forearms one arm at a time.
- Alternate the leading arm, hips staying level.
Form cues
- Keep your feet planted and hip-width apart.
- Breathe out firmly on every press up.
- Feel the push through your triceps and delts.
Common mistakes
- Hips sway side to side during the press. Brace your core hard before you move.
- Wrist bends back sharply on the press. Press through a flat palm, fingers spread wide.
- Body rocks forward and back with momentum. Move each arm with control, not momentum.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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