Plank to Push-ups
Plank To Push-Ups is a bodyweight strength exercise targeting the abs, chest, and shoulders. This dynamic movement combines the core endurance of a plank with a full push-up, building both upper body strength and core stability.
How to do it
- Begin in a forearm plank with elbows directly under your shoulders.
- Press up with one hand, then the other, to transition into a full push-up position.
- Perform one push-up, then lower back down to one forearm, then the other, returning to the elbow plank.
- Alternate the leading arm each round.
- Continue for the desired number of repetitions.
Form cues
- Keep your core braced tight as if preparing for a gentle tap on the stomach.
- Place your hands directly beneath your shoulders when pressing up.
- Keep your hips level with your shoulders throughout the entire transition.
- Alternate which arm leads the push-up on every new repetition.
Breathing: Exhale as you press up into the high push-up position and as you perform the push-up. Inhale steadily as you lower back down to your forearms.
Common mistakes
- Sagging hips cause undue stress on the lower back and reduce core engagement.
- Swinging the hips from side to side reduces the stability challenge for your abdominal muscles.
- Rushing the transition can compromise your shoulder joint alignment and balance.
Muscles worked
Primary: abs. Secondary: chest, shoulders, upper arms.
Suggested sets & reps
Get fitter
3 sets x 5-8 clean reps per side, rest 60 seconds
Lose weight
3 sets x 6-10 reps per side, rest 60 seconds
Build muscle
3-4 sets x 8-12 total reps, rest 90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp wrist or shoulder discomfort, ease off and choose a gentler plank variation.
- If you have lower back sensitivity, focus on keeping your core braced and reduce your range of motion.
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 if I can't keep my hips from swaying?
Widen your feet slightly apart to create a more stable base of support, and slow down your movement.
How often can I do plank to push-ups?
Two to three times per week is plenty to build strength without overloading your shoulders and core.
Should I feel this in my lower back?
No. If you feel it in your lower back, your hips are likely sagging. Tighten your glutes and brace your core more firmly.