Front Plank To Push Up
The Front Plank to Push Up is a powerful compound exercise that targets multiple muscle groups, especially the core, chest, arms, and shoulders. This exercise requires no equipment and can be performed anywhere, making it a great addition to your home or gym workout routine. To perform the Front Plank to Push Up, start by getting into a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe. Engage your core and tighten your glutes to maintain stability. From here, lower yourself onto your elbows, one arm at a time, into a forearm plank position. Focus on keeping your core engaged and your back straight. Next, rise back up onto your hands, one arm at a time, returning to the starting high plank position. Make sure to maintain proper form throughout the movement, avoiding sagging or arching of the back. This exercise challenges both strength and stability, helping to improve overall core strength, upper body strength, and posture. To make it more challenging, you can add a push-up or increase the duration of the plank hold. Remember to breathe consistently throughout the movement and listen to your body, adjusting the difficulty level according to your fitness level. Incorporate the Front Plank to Push Up into your workout routine to take your strength and stability to the next level!
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Instructions
- Start by getting into a high plank position, with your hands shoulder-width apart and your body in a straight line from head to heels.
- Engage your core and slightly tuck your pelvis to maintain proper alignment.
- Lower yourself down on one forearm at a time, keeping your elbows directly under your shoulders.
- Once you are in a forearm plank position, press through one hand and then the other to lift back up into a high plank.
- Continue alternating the forearm plank and high plank positions, making sure to maintain proper form and alignment throughout the exercise.
- Repeat for the desired number of repetitions or time.
Tips & Tricks
- Focus on maintaining a strong core throughout the exercise to ensure stability.
- Engage your glutes and keep them activated during the entire movement for better hip stability.
- Keep your shoulders away from your ears and maintain a straight line from head to heels.
- Maintain a controlled and steady pace, avoiding any jerky movements.
- Breathe deeply and exhale as you push up to engage your core muscles more effectively.
- Begin with modified versions of the exercise, such as knee push-ups or elevated push-ups, if the full movement is too challenging.
- Aim to gradually increase the duration of your holds and the number of push-ups performed to build strength and endurance.
- Pay attention to your form and ensure proper alignment at all times to minimize the risk of injuries.
- Include strength training exercises that target the chest, shoulders, triceps, and core in your workout routine to support and enhance your push-up performance.
- Ensure you have a stable and comfortable surface to perform this exercise, either using a yoga mat or workout mat.