Plank ups

Stability & Strength

This is an instructional video to correctly demonstrate Plank ups

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This exercise works your Pecs, Anterior Deltoid, Triceps and core
Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
In a standard press up position on your toes, place your hands on the floor, slightly outside shoulder width apart.
Spread your fingers slightly out and have them pointed up in the direction of your head.
Engage your abdominals to keep your back straight throughout.
Next, on one arm at a time bend your elbow to lower your opposite side down onto your forearm
Then bring the other arm down to rest onto your other forearm also.
Next take one arm off the floor and place you hand down in the start position and then do the same with the remaining arm so you are back in the start position then repeat the process again.
For strengthening you should perform 6-10 reps to fatigue
You should perform 3-5 sets with 3 minutes rests
This session can be done 2-3 times per week
For endurance you should perform 15-25 reps to fatigue
You should perform 3-5 sets with no more than 30 second rests
This session can be done 2-3 times per week

Related Exercises

For Shoulder

Smith machine monkey shrugs

Smith machine monkey shrugs

Lying Lateral raise: A great lateral Deltoid exercise to train the lower portion of the range.

Lying Lateral raise

Bent over overhead shoulder raises

Bent over overhead shoulder raises

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Chair Tricep Dips

handstand-press-up

Handstand press up

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