Quick Answer
Plank to Push-Up is a intermediate strength exercise that targets your triceps. It uses only your bodyweight. Start in forearm plank position, body straight, core engaged.
Video Tutorial
How to Perform the Plank to Push-Up
- 1
Start in forearm plank position, body straight, core engaged.
- 2
Place one hand (e.g., right) on floor where elbow was.
- 3
Push up with that hand while placing other hand (left) on floor.
- 4
Extend both arms into high plank (push-up) position.
- 5
Lower back down one forearm at a time (e.g., right then left) to return to forearm plank.
- 6
Repeat, leading with opposite arm on next rep.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Plank to Push-Up isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Plank to Push-Up work?
The Plank to Push-Up primarily works your triceps. Secondary muscles include the abdominals, forearms and shoulders.
What equipment do I need for the Plank to Push-Up?
The Plank to Push-Up needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Plank to Push-Up suitable for beginners?
The Plank to Push-Up is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Plank to Push-Up should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Plank to Push-Up every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train triceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.