From the military to gym class, the Push-Up has always been a favorite exercise of coaches and athletes. Performed virtually anywhere with numerous variations and progressions, this one movement integrates the chest, shoulders and triceps with the hips and abdominals. Here we introduce an exericse that will teach you how to perform Plank Push-Ups.
The Push-Up is a full-body exercise and should be trained as such. However, core involvement is often missing in the execution. To correct that inefficiency, try the Plank to Push-Up exercise. It teaches you how to improve torso stability throughout the Push-Up. Basically, the only movement should come from your arms and shoulders. The rest of your body should remain still and stable.
This hybrid movement of the Plank to Push-Up offers a perfect opportunity to teach yourself full-body tension. Not only will you improve the trunk stability Push-Up test in the Functional Movement Screen, but you can also apply the technique to several other exercises in your training program. From your lockout in the Deadlift to maintaining a hollowed position in the Pull-Up, the Plank to Push-Up progression will create a stronger core for better execution in your workouts and on the field of play.
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Try performing the Plank Push-Up at the beginning of your workouts and in your dynamic warm-up. Work up to 10 perfect repetitions. Check out the video above to see strength and conditioning coach Mike Boyle’s other favorite Plank workout variations.
Plank to Push-Up
- Start in a plank position with your elbows at shoulder height and width.
- Extend your elbows to a locked-out position while moving your upper and lower body at the same time.
- Slowly lower your entire body to the start position while maintaing a straight line.
- Perform 10 Plank Push-Ups during your dynamic warm-up.
- Contract your glutes and quadriceps throughout the movement.
- Don’t allow your upper body to move first while your hips stay in the start position.
- Imagine having a stick on your back and moving it altogether.
- If you struggle with both arms, try extending one elbow at a time to the top of the motion. Then control the negative portion of the exercise with two arms.