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Plank And Push-up

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Exercise Profile

Primary muscles:

Chest, Abs

Secondary muscles:

Shoulders, Triceps

Equipment:

Bodyweight

Difficulty:

Intermediate

Plank And Push-up Overview

The Plank and push-up workout is a bodyweight exercise that primarily engages the Chest and Abs.

These exercises use the body’s weight to strengthen and tone targeted muscles without overworking secondary muscles.

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Plank And Push-up 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 muscles by drawing your belly button in towards your spine.
  3. Lower your body down towards the ground 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. Repeat the movement for the desired number of repetitions.

Plank And Push-up Tips

  1. Start with the plank exercise: Begin by getting into a push-up position, but instead of resting on your hands, place your forearms on the ground. Engage your core muscles and hold this position for as long as you can, aiming for a straight line from your head to your heels.
  2. Focus on proper form: Keep your abs tight and your glutes squeezed throughout the exercise. Avoid sagging or arching your back, as this can strain your lower back and take away from the effectiveness of the exercise.
  3. Gradually increase the duration: Challenge yourself by gradually increasing the amount of time you can hold the plank. Aim for 30 seconds, then work your way up to a minute or longer. Remember to breathe steadily throughout.
  4. Don’t forget about push-ups: Incorporate push-ups into your routine to engage your chest muscles. Start with your hands slightly wider than shoulder-width apart, lower your body until your chest almost touches the ground, and then push back up.
  5. Engage your core during push-ups: Keep your abs tight and your body in a straight line from head to toe. Avoid letting your hips sag or your back arch. Focus on using your chest muscles to push yourself back up.
  6. Vary your hand positions: Experiment with different hand positions during push-ups to target different areas

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