Up and Down Plank. How-to, proper form and tips
A dynamic version of the plank, adds shoulder activation to the benefits of the plank. It is also a cardio exercise, as your heat will pump strongly after some repetitions.
Video demonstration
(excerpt from 'Exercise Library: Butterfly Sit-Ups'
by Darebee)
How to and step by step instructions:
- Start in a full plank position, arms extended and hands shoulder-width.
- Bend one arm so that the elbow touches the ground.
- Bend the other arm, so that bows elbows touch the group. Now you are in an elbow plank position.
- Extend the first arm again.
- Extend the second arm, returning to the full plank position.
- This is one repetition.
- Repeat half of the exercise lowering your right side first, do the other half lowering the left side first.
Hints & tips:
- Keep you core engaged in a straight line position.
Benefits:
- Strengthen the core, shoulders and wrists.
- Adds dynamics to the plank exercise.
Counting & gamification:
- Measure your personal record by the number of consecutive repetitions.
Muscles worked and body parts involved:
Muscles: Full body
Primary muscles: Shoulder, Triceps, Hand, Abs, Glutes
Secondary muscles: Obliques, Lowerback
Other names
The exercise can be found with other names. Examples are:
- Up and Down Plank
- Commando Plank
- Walking Plank
- Elbow to Hands Plank
