Plank up-down

The plank up-down is a variation of the plank push-up that ends in an elbow plank rather than with the chest on the ground. It involves transitioning between the two positions one arm at a time, rather than two. It puts more stress on the triceps and core than traditional planks. It can be performed for time or reps in any bodyweight workout or during the core-focused portion of any workout.


  1. Forces core to stabilize while upper body moves
  2. Requires no equipment
  3. More challenging than traditional elbow planks or straight-arm planks
  4. Extra work for triceps and shoulders
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Plank up-down Images


Plank up-down Instructions

Plank up-down muscle diagram