Plank Push Up Elbow
Plank Push Up Elbow is a bodyweight strength exercise targeting the abs and shoulders. Transitioning between the forearm and full plank positions builds core stability, shoulder strength, and muscular endurance.
How to do it
- Begin in a forearm plank position with your elbows beneath your shoulders.
- Press up onto one hand, then the other, transitioning to a full push-up plank.
- Lower back down to one forearm, then the other, returning to the elbow plank.
- Alternate the leading arm with each repetition.
- Continue for the desired number of repetitions.
Form cues
- Keep your body in a straight line from head to heels.
- Engage your abs and squeeze your glutes throughout.
- Place your hands directly beneath your shoulders when pressing up.
- Move slowly and avoid letting your hips sway side to side.
Breathing: Inhale as you lower onto your elbows, and exhale steadily as you press back up to your hands.
Common mistakes
- Sagging your hips toward the floor, which strains the lower back and reduces core engagement.
- Rushing through the transitions, causing a loss of balance and poor muscle control.
- Shrugging your shoulders toward your ears, which creates unnecessary tension in the neck.
Muscles worked
Primary: abs. Secondary: shoulders, upper arms.
Suggested sets & reps
Get fitter
3 sets × 8–10 repetitions, alternate leading arm each set, rest 60 seconds
Lose weight
3 sets × 8–12 repetitions, rest 45 seconds between sets
Build muscle
3–4 sets × 6–10 repetitions, rest 60 seconds between sets
Easier, harder & alternatives
Make it harder
Take care if…
- If you have wrist or shoulder discomfort, ease off or choose a gentler forearm plank 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 starts to ache?
Aching in the lower back usually means your hips are sagging or your core is fatiguing. Rest, reset your posture, or try a regression like the knee plank hold.
How often can I practice the plank push up elbow?
You can include this exercise 2 to 3 times per week in your core or upper body routine, ensuring you have rest days between sessions.
Does it matter which arm I use to push up first?
Yes, it is best to alternate your leading arm with each repetition or set to ensure balanced strength development on both sides.