Plank Pushup
Trains the chest, with help from the abdominals. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Plank Pushup
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a chest exercise that is, there are 14 on the Chest page.
Muscles worked
What Plank Pushup trains
Technique
How to do the Plank Pushup
- Begin in a forearm plank position with your elbows directly under your shoulders and your body forming a straight line from head to heels.
- Place your right hand on the floor where your right elbow was and press up, then follow with your left hand, extending both arms into a high plank position.
- Lower back down one arm at a time, placing your right forearm and then your left forearm back on the floor.
- Continue moving between the forearm plank and high plank, alternating your leading arm, for the desired number of repetitions.
Form cues
Getting it right
- Keep your hips as still as possible; minimize side-to-side rocking as you transition.
- Brace your core and glutes throughout to maintain a straight body line.
- Alternate which arm leads each repetition to work both sides evenly.
- Widen your feet for more stability, or bring them together to increase the challenge.
Substitutes
Swap Plank Pushup for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Plank Pushup for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.