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Plank Push

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Exercise Profile

Primary muscles:

Chest

Secondary muscles:

Triceps, Abs

Equipment:

Bodyweight

Difficulty:

Beginner

Plank Push Overview

The Plank push workout is a bodyweight exercise that primarily targets the chest muscles.

By using the bodyweight as resistance, this workout effectively engages the pectoral muscles.

It also activates the anterior deltoids and triceps, but its main focus is on the chest.

This exercise is a great way to strengthen and tone the chest without the need for equipment.

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Plank Push Instructions

  1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
  2. Engage your core by drawing your belly button in towards your spine.
  3. Lower your body down towards the floor by bending your elbows, keeping them close to your sides.
  4. Push through your palms to straighten your arms and return to the starting position.
  5. Keep your body in a straight line throughout the movement, avoiding any sagging or lifting of the hips.
  6. Repeat the lowering and pushing movements for the desired number of repetitions.
  7. Once you have completed the desired number of repetitions, rest and then repeat the exercise for additional sets if desired.

Plank Push Tips

  1. Focus on proper alignment: Start by positioning your body in a straight line, with your hands directly under your shoulders and your toes tucked under. Engage your core muscles by drawing your belly button towards your spine.
  2. Breathe and engage your chest muscles: As you lower your body towards the ground, inhale deeply and feel your chest muscles actively working. Exhale as you push back up, maintaining control and feeling the burn in your chest.
  3. Don’t rush, take it slow: Remember, quality over quantity. Take your time to perform each repetition with control and precision. Slow and deliberate movements will help you engage your chest muscles more effectively and avoid unnecessary strain on other body parts.
  4. Challenge yourself with variations: Once you have mastered the basic plank push, try adding some variations to keep challenging your chest muscles. You can elevate your feet on a step or bench to increase the difficulty, or try performing the exercise on unstable surfaces like a stability ball to engage your core even more.
  5. Stay consistent and listen to your body: Consistency is key to improving your form and overall fitness. Make sure to include the plank push exercise in your regular workout routine and gradually increase the intensity as you progress. However, always listen to your body and modify or take breaks when needed to avoid injury.

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