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How To Master The Plank Push-up

A plank push-up combines a forearm plank with a push-up to build full-body strength. It’s hard to think of a better exercise than the push-up. You can make it harder or more accessible with a simple hand or foot placement shift.

As the name suggests, the plank push-up is a mash-up of the classic push-up with the core-building plank. For people who find planks or push-ups too easy or boring, plank push-ups add challenge and complexity.

Our fitness trainer can help you get the most out of the challenging plank push-up exercise, which combines elements of a plank and a push-up.

3 Benefits of Doing Plank Push-Ups

There are several notable benefits to practising plank push-ups.

Plank push-ups build full-body strength.

woman doing plank exercise in gym

The push-up exercise phase of the exercise targets your triceps, biceps, and anterior deltoids, while the planking phase targets your abdominal muscles, glutes, and hamstrings. The two steps work together to build strength throughout your whole body.

Plank push-ups can be practised at any fitness level.

Plank push-ups are a great upper-body workout for any fitness level. If the standard exercise is too challenging, you can make it easier by placing your elbows on an elevated surface, such as an exercise block. It will shorten the range of motion and make them easier to perform. You can also keep your knees on the ground throughout the exercise for an easier variation.

Plank push-ups are a convenient home workout.

No equipment is required to practice plank push-ups. As a bodyweight exercise, plank push-ups are a valuable addition to any strength-training program—whether working out at the gym or at home.

Tips For Doing Plank Push-Ups

Tips For Plank Push-Ups by fitness trainer

Here are some tips for doing the plank push-up

  • Warm up with a full-body loosening exercise before your workout, such as jogging or jumping rope.
  • Keep your abdominal muscles tight when performing the alternating plank push-up, and breathe regularly throughout the training.
  • To maintain proper form, think of a straight line that extends from the back of your head to your ankles.
  • Use an exercise mat under your arms to increase comfort and stability.
  • Keep your legs and body straight.
  • Avoid letting your hips sag during the exercise.
  • Squeeze your abs and glutes throughout the movement for stability.

Plank push-up vs. Standard Push-up

The plank and the standard push-ups are practical exercises, but they target different muscle groups and serve slightly different purposes. The effectiveness of each activity depends on your fitness goals and which muscle groups you want to work on. Let’s compare them:

1.Plank Push-Up:

  • Primary Focus: The plank push-up primarily targets the core muscles (abdominals, obliques, lower back) and stabiliser muscles.
  • Secondary Muscles: It also engages the chest, shoulders, and triceps but to a lesser extent than the standard push-up.
  • Purpose: The plank push-up is excellent for strengthening the core and improving overall stability. Working on your core strength while incorporating an upper-body workout is incredibly beneficial.

1.Standard Push-Up:

  • Primary Focus: The standard push-up targets the chest, shoulders, and triceps.
  • Secondary Muscles: They also engage the core muscles to stabilise the body during the exercise.
  • Purpose: The standard push-up is a classic upper-body exercise effective for building chest, shoulder, and tricep strength. It’s a compound movement that works multiple muscle groups simultaneously.

Which is more effective?

Plank Push-Ups gym workout

It depends on your fitness goals and what you want to achieve:

  • If you want to primarily work on your core strength and stability while engaging your upper body to a lesser extent, the plank push-up is a great choice.
  • The standard push-up is the better option if you want to focus on building upper body strength, particularly in your chest, shoulders, and triceps.

You can include both exercises in your workout routine for well-rounded fitness with Fitness Fit. You can start with standard push-ups to target your upper body and then transition to plank push-ups to engage your core and stabiliser muscles. Ultimately, the effectiveness of each exercise depends on how it fits into your overall fitness plan and what specific goals you have in mind.

If you want to build your core muscles and find the best gym in Northcote, look no further than Fitness Fit. We are available 24/7, and our trainer can help you build strength and perform Plank push-ups.

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