Plank Up Down Elbows: Video Tutorial & Exercise Guide
| Workout | Plank Up Down Elbows |
| Primary Muscle Group | Abs |
| Secondary Muscle Group | Shoulders, Obliques |
| Equipment Required | Bodyweight |
| Force Type | Pull |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Plank Up Down Elbows: Video Tutorial & Exercise Guide
Plank Up Down Elbows: Step-by-Step Guide
- Step 1: Start in a high plank position with your hands directly beneath your shoulders and your body in a straight line from head to heels. Engage your core to maintain stability.
- Step 2: Lower your right forearm to the ground, followed by your left forearm, bringing yourself into a forearm plank position. Keep your core tight and hips stable.
- Step 3: Press your right hand into the floor, followed by your left hand, to push yourself back up into the high plank position.
- Step 4: Continue alternating between high and low planks, lowering one arm at a time and then pressing back up, while focusing on keeping your hips square to the ground.
- Step 5: Perform for the desired number of reps, maintaining control and keeping your core engaged throughout.
Plank Up Down Elbows: Overview
Plank Up Down Elbows, also known as "Plank to Push-Ups," is an excellent core and upper body exercise that targets your abs, shoulders, and triceps while enhancing overall stability. This dynamic movement combines the strength-building benefits of a high plank with the stability challenge of a forearm plank.
The constant transitioning between positions forces your core to stay engaged, making this an effective full-body movement that also improves endurance and coordination.
Plank Up Down Elbows: Benefits
Plank Up Down Elbows strengthen your core, shoulders, chest, and triceps all in one move. The dynamic transition between high and low planks engages your stabilizer muscles, improving your balance and coordination.
This exercise also enhances shoulder stability and upper body endurance, making it ideal for those looking to build functional strength. It’s a great way to challenge your core while incorporating an upper body workout.
Additionally, Plank Up Down Elbows are a versatile exercise that can be performed anywhere with no equipment, making them an excellent option for at-home workouts or as part of a warm-up.
Plank Up Down Elbows: Pro Tips & Advanced Techniques
Focus on keeping your hips as stable as possible throughout the movement. To make the exercise more challenging, slow down the transition between planks or add a push-up after each high plank. For added core activation, try performing the exercise with your feet closer togClaude. Ready to build strength and stability? Let’s plank!
Plank Up Down Elbows: Progression Plan
Beginner
Intermediate
Advanced
Plank Up Down Elbows: Frequently Asked Questions (FAQs)
What muscles do Plank Up Down Elbows target?
+Plank Up Down Elbows primarily target your core, shoulders, chest, and triceps. They also engage stabilizer muscles in your lower body to help maintain balance and control.
How do I keep my hips stable during this exercise?
+Engage your core and glutes throughout the movement. Widening your feet can also help maintain hip stability. Focus on slow, controlled transitions between plank positions to minimize hip movement.
Is Plank Up Down Elbows suitable for beginners?
+Yes, beginners can perform this exercise by focusing on slow, controlled movements. Starting with fewer reps and keeping feet wider apart will help maintain stability while building strength.
How often should I include this exercise in my routine?
+Plank Up Down Elbows can be included 2-3 times per week as part of your core or upper body routine. It pairs well with other plank variations or strength exercises.
What are some common mistakes to avoid?
+Avoid letting your hips rotate or sag during the movement. Focus on keeping your body aligned and your core engaged. Avoid using momentum to push yourself back up, instead control each movement.
