Commando Planks: Video Tutorial & Exercise Guide
| Workout | Commando Planks |
| Primary Muscle Group | Abs |
| Secondary Muscle Group | Shoulders, Chest, Triceps |
| Equipment Required | None |
| Force Type | Bodyweight |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Commando Planks: Video Tutorial & Exercise Guide
Commando Planks: Step-by-Step Guide
- Step 1: Start in a forearm plank position. Place your elbows directly under your shoulders and keep your body in a straight line from head to heels. Tighten your core and glutes.
- Step 2: Lift your right forearm and place your right hand flat on the floor, pushing up to extend your arm. Then, lift your left forearm and place your left hand on the floor, coming up into a high plank position on your hands.
- Step 3: Reverse the movement. Lower your right forearm back down to the floor, then your left, returning to the starting forearm plank.
- Step 4: Keep alternating sides. Go up with your right arm first, then with your left on the next rep. Focus on moving smoothly, keeping your core tight to prevent your hips from swaying.
- Step 5: Breathe steadily. Exhale as you push up, inhale as you lower back down. Complete the desired reps, keeping each movement controlled and focused.e
Commando Planks: Overview
Commando Planks take the core stability of a plank and add an upper-body challenge. This move strengthens your abs, shoulders, triceps, and glutes while improving endurance. Commando Planks fit perfectly into core routines, upper body workouts, or as a challenge to your regular plank holds.
Commando Planks: Benefits
Commando Planks build core stability, upper body strength, and endurance. This exercise helps improve balance, control, and coordination by engaging multiple muscle groups at once. Practicing Commando Planks regularly enhances your plank endurance, strengthens your shoulders, and improves overall core strength.
Commando Planks: Pro Tips & Advanced Techniques
- Focus on Control: Move slowly to avoid rocking your hips. Keeping your core tight ensures balance and maximizes core engagement.
- Alternate Arms: Start with your right arm one time, then lead with your left arm the next rep to balance your strength.
- Engage Your Core: Keep your core fully engaged to prevent your hips from swinging side to side.
- Breathe Consistently: Exhale as you push up, inhale as you lower down. Steady breathing keeps you focused.
Commando Planks: Progression Plan
Beginner
Intermediate
Advanced
Commando Planks: Frequently Asked Questions (FAQs)
What muscles do Commando Planks work?
+Commando Planks target your core, shoulders, triceps, and glutes, providing a full-body challenge.
Can I add Commando Planks to any workout?
+Yes! Commando Planks fit well in core, upper body, or full-body routines for an added challenge.
How do Commando Planks improve core stability?
+Commando Planks challenge your core with dynamic movement, building stability and balance.
Do Commando Planks help build arm strength?
+Definitely! Moving between forearm and high plank engages your triceps, shoulders, and core.
How often should I do Commando Planks?
+Include Commando Planks 2-3 times a week to build core and upper body strength.
What mistakes should I avoid?
+Avoid letting your hips sway. Focus on slow, controlled movements, keep your core tight, and lead with alternate arms for balanced development.
