Alternating Plank to Push-Up
Performs a push-up then rotates into a side plank.
- Level
- Intermediate
- Movement
- Push up · Plank / front support
- Tracks
- Reps only
Works
Abdominals Chest Shoulders Triceps
How to do it
- Start in a high plank position with hands under shoulders.
- Lower your chest to the floor into a push-up.
- Press back up to the starting high plank.
- Rotate your body to one side, stacking your feet.
- Reach your top arm toward the ceiling.
- Return to center and repeat on the opposite side.
Common mistakes
- Letting hips sag during the push-up phase.
- Rotating from the lower back instead of the thoracic spine.
- Flaring elbows out too wide during the descent.
Tips
- Keep your hips level throughout the entire rotation.
- Brace your abs as if preparing for a punch.
- Drive through the palms to maintain shoulder stability.
Details
- Base movement
- Push up
- Combined with
- Side plank
- Arms
- Both
- Legs
- Both
- Body position
- Plank / front support
