Plank Up-Down
A plank that also asks the shoulders to work, and punishes any hip rotation.
Setup
- Start in a forearm plank, feet wide for stability.
- Ribs down, hips locked to the ribcage.
How To Do It
- Press up onto one hand, then the other, into a push-up position.
- Lower back to the forearms one arm at a time.
- The hips must not rock side to side.
Breathing
Exhale on each press up.
Common Mistakes
- Letting the hips twist as each hand moves.
- Feet too narrow, which makes staying square impossible.
Programming It
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Why This Exercise Works
Moving between forearms and hands makes the trunk resist rotation as the support alternates. Hips that rock from side to side are the tell — the exercise is the not-rocking, not the up and down.
Where It Fits in a Program
A plank that also asks the shoulders to work, and punishes any hip rotation. Hold work sits anywhere. Use it as a finisher, or between sets of something heavy.
Progressing and Regressing It
To progress the plank up-down: widen the feet apart is easier, so narrow them, or slow each transition. To regress it: widen the feet, or do it from the knees.
Equipment and Substitutions
No equipment needed. When bodyweight stops being a challenge, change the leverage rather than reaching for a dumbbell.
Related Exercises
- Bear Crawl — Core, Shoulders, Quads
- Around The World — Core, Shoulders, Grip
- Incline Barbell Press — Upper Chest, Shoulders, Triceps
- Plank — Core, Shoulders
- Front Rack Carry — Core, Upper Back, Shoulders
- Overhead Triceps Extension — Triceps (Long Head)
- Mountain Climbers — Core, Conditioning
- Bird Dog — Core, Low Back, Glutes
Common Questions
What muscles does the plank up-down work?
The plank up-down primarily trains the core, shoulders, triceps. The listed muscles are highlighted in the animation above so you can see where the work should be felt.
How many sets and reps should I do?
Three sets of 8-12 total.
What are the most common plank up-down mistakes?
Most often: letting the hips twist as each hand moves; feet too narrow, which makes staying square impossible. Both are easier to catch on video than in the moment — film one set from the side and watch it back.
Can I do this without any equipment?
Yes — this version needs no equipment at all. It trains the core, shoulders, triceps using bodyweight alone, which is why it travels well and works as a warm-up, a substitute, or a full session on its own.
Is this safe if I have an existing injury?
The plank up-down loads the lower back directly, so an existing problem there is the one to be careful about. If a rep reproduces your pain rather than producing normal training discomfort, stop the set and get it assessed. This is general fitness information, not medical advice.
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Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.