Elbow Up Down Plank: Video Tutorial & Exercise Guide
| Workout | Elbow Up Down Plank |
| Primary Muscle Group | Abs |
| Secondary Muscle Group | Shoulders, Biceps Triceps |
| Equipment Required | Bodyweight |
| Force Type | N/A |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Elbow Up Down Plank: Video Tutorial & Exercise Guide
Elbow Up-Down Plank: Step-by-Step Guide
- Step 1: Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
- Step 2: Lower your right forearm to the floor, followed by your left, bringing yourself into a forearm plank position.
- Step 3: Push your right hand into the floor to raise back to a high plank, then follow with your left hand. This is one full rep.
- Step 4: Continue alternating between high and low planks, making sure to keep your hips stable and core tight to avoid rocking side to side.
- Step 5: Perform for the desired number of reps, maintaining control and proper form throughout.
Elbow Up-Down Plank: Overview
The Elbow Up-Down Plank is an advanced core exercise that challenges both your abdominal muscles and upper body strength. Transitioning between a high plank and a forearm plank not only works the shoulders and triceps but also engages the entire core for stability.
This exercise improves endurance, builds strength in your arms, chest, and shoulders, and develops better control of your body during dynamic movements.
Elbow Up-Down Plank: Benefits
The Elbow Up-Down Plank is a powerful exercise for building core strength. It forces you to stabilize your hips and core as you transition between plank variations, which also strengthens your shoulders and arms.
This movement is excellent for improving body control and coordination. It’s also a great addition to any upper body workout, helping to improve shoulder endurance and stability.
Additionally, the Elbow Up-Down Plank targets your obliques, making it a great exercise for building core definition and strength on all sides of your midsection.
Elbow Up-Down Plank: Pro Tips & Advanced Techniques
To make the Elbow Up-Down Plank more effective, focus on keeping your hips as still as possible. Engage your core fully to resist rotation. Want a bigger challenge? Slow down the movement and hold each plank position for a second or two before transitioning. Ready to build core strength and upper body control? Let’s get to work with Elbow Up-Down Planks.
Elbow Up-Down Plank: Progression Plan
Beginner
Intermediate
Advanced
Elbow Up Down Plank: Frequently Asked Questions (FAQs)
What muscles do Elbow Up-Down Planks target?
+This exercise primarily works the core, especially the obliques, but it also engages the shoulders, triceps, and chest for upper body strength.
How is the Elbow Up-Down Plank different from a regular plank?
+The Elbow Up-Down Plank adds movement by transitioning between a forearm plank and a high plank, making it more dynamic and challenging for core stability.
Is this exercise suitable for beginners?
+Yes, beginners can start with fewer reps and use their knees for support if necessary. Focus on maintaining proper form and stability throughout the movement.
How often should I include this exercise in my routine?
+You can include Elbow Up-Down Planks 1-2 times per week as part of your core or upper body workouts. They pair well with static plank exercises for improved core strength.
What common mistakes should I avoid?
+Avoid letting your hips rock side to side or arching your back. Focus on engaging your core and keeping your body aligned throughout the movement.
