Elbow Plank to Push Ups
Elbow plank to push ups is a bodyweight compound exercise targeting the chest and core. It combines the stability demand of an elbow plank with the upper body strength challenge of a push-up, creating a dynamic full upper-body movement.
How to do it
- Start in a forearm plank position with elbows on the floor directly under your shoulders.
- Press up onto your right hand, then your left hand, rising into a high plank position.
- Perform one full push-up in the high plank position.
- Lower back down to your right forearm, then your left forearm, returning to the elbow plank.
- Alternate the leading arm each rep and repeat for the desired number of repetitions.
Form cues
- Keep your core braced tight to prevent your hips from sagging.
- Place your hands directly beneath your shoulders as you press up.
- Lower your chest evenly toward the floor during the push-up phase.
- Switch your leading arm with each repetition to ensure balanced work.
Breathing: Inhale as you lower down to your forearms or the floor, and exhale as you press back up into the plank or push-up position.
Common mistakes
- Letting your hips sag toward the floor, which strains your lower back.
- Rushing through the transitions, which causes you to lose stability and balance.
- Flaring your elbows out too wide during the push-up, placing unnecessary stress on your shoulders.
Muscles worked
Primary: chest. Secondary: triceps, delts, abs.
Suggested sets & reps
Get fitter
3 sets × 6–10 reps, rest 60–90 s
Lose weight
3 sets × 6–10 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp wrist or shoulder discomfort, ease off and choose a gentler push-up variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if my lower back hurts during this exercise?
Lower back discomfort usually means your core is fatiguing and your hips are sagging. Drop to your knees or shorten your set length to maintain proper form.
How many times a week can I practice elbow plank to push-ups?
2 to 3 times a week is plenty for most beginners, allowing your chest and triceps adequate time to recover between sessions.
Do I have to alternate my leading arm every single rep?
Alternating arms helps ensure balanced strength development on both sides of your body. If you forget, just switch the lead arm on the next set.