Plank Push Up Row

The Plank Push Up Row is a compound exercise that targets multiple muscle groups to help you build strength and stability throughout your entire body. This exercise combines the benefits of a plank, push-up, and row into one powerful movement, making it a great addition to your workout routine. In the starting position, you begin by assuming a high plank position with your hands directly beneath your shoulders, core engaged, and legs extended straight behind you. Your body should form a straight line from your head to your heels. From here, you lower yourself down into a push-up, maintaining proper form and keeping your elbows close to your body. As you push yourself back up, you'll transition into the row component of the exercise. With one hand planted firmly on the ground, you'll lift the opposite hand off the ground and pull your elbow back, squeezing your shoulder blade towards your spine. This movement engages your upper back muscles, adding an extra challenge to your core stability. The Plank Push Up Row is a dynamic exercise that not only targets your chest, triceps, and shoulders through the push-up portion, but also engages your back, biceps, and core muscles during the row. It not only helps to improve upper body strength and muscular endurance but also enhances stability and balance. Incorporating the Plank Push Up Row into your workout routine can be an efficient and effective way to maximize your time and effort in the gym or at home. It's important to start with lighter weights and focus on proper form before progressing to heavier loads. Be sure to warm up properly, listen to your body, and challenge yourself within your current fitness level. Regular practice of this exercise can lead to improved overall functional strength and a more toned physique.

Instructions

• Start in a high plank position with your hands directly under your shoulders and your feet hip-width apart.
• Engage your core and keep your body in a straight line from head to heels.
• Lower your chest towards the floor by bending your elbows, keeping them close to your body.
• Push yourself back up into the starting position.
• Once in the plank position, lift one hand off the floor and draw your elbow up to the side of your body, keeping it close.
• Lower the hand back down to the floor and repeat on the other side.
• Continue alternating rows while maintaining proper plank form.
• Remember to breathe steadily throughout the exercise and maintain control of your movements.

Tips & Tricks

• Focus on maintaining a strong and stable plank position throughout the exercise.
• Engage your core muscles by pulling your belly button towards your spine.
• Keep your neck neutral and avoid any excessive tilting or straining.
• Maintain a controlled and smooth motion while performing the push-up and row.
• Ensure proper wrist alignment by placing your hands directly under your shoulders.
• Exhale as you push up and row, and inhale as you lower yourself back down.
• Use a weight that challenges you while maintaining proper form and technique.
• Start with a modified version if needed, such as performing the push-up and row from your knees.
• Incorporate this exercise into your routine 2-3 times per week for optimal results.
• Listen to your body, and if you experience any pain or discomfort, modify or stop the exercise.