Plank Push-Up Row
- Zielmuskel
- —
- Equipment
- Dumbbell
- Körperregion
- Back, Chest
The Plank Push-Up Row is a compound dumbbell exercise that combines a push-up with a unilateral row from a plank position, training the chest and back in a single movement. Performed with one dumbbell in each hand, it also challenges core stability and anti-rotation strength throughout every rep. It fits well into upper-body or full-body sessions when you want to build the back and chest while reinforcing midline control.
Plank Push-Up Row: So führst du sie aus
- 1Place two dumbbells on the floor shoulder-width apart and get into a high plank position with each hand gripping a dumbbell, wrists neutral, and feet hip-width apart so your body forms a straight line from head to heels.
- 2Brace your core firmly, squeeze your glutes, and set your shoulder blades — this position must stay rigid throughout every rep.
- 3Bend your elbows and lower your chest toward the floor, keeping your elbows at roughly 45° to your torso, until your chest nearly reaches the dumbbells.
- 4Press back up to the starting plank position by fully extending your arms.
- 5Without allowing your hips to rotate or rise, drive one dumbbell up toward your hip by pulling your elbow straight back and squeezing your back at the top of the row.
- 6Lower the dumbbell under control until your arm is fully extended and the dumbbell is back on the floor.
- 7Perform another push-up, then row the opposite arm in the same controlled manner.
- 8Continue alternating the row after each push-up for the target number of reps, then lower both dumbbells to the floor to finish.
Technik-Tipps
- Widen your foot stance to increase stability during the row — feet hip-width or slightly wider reduces the rotational force your core has to resist.
- Brace your core as hard as you would for a heavy static plank; any sag or pike in your hips during the push-up phase defeats the purpose of the movement.
- During the row, think 'elbow to hip' rather than 'hand to shoulder' — this cue engages the back more effectively than a high elbow pull.
- Keep your neck neutral by fixing your gaze on the floor between the dumbbells; looking forward stresses the cervical spine over a long set.
Häufige Fehler
- Rotating the hips during the row, which transfers load away from the back and increases stress on the lumbar spine — widen your stance or reduce the weight if this happens.
- Sagging the hips during the push-up phase, which compresses the lower back and removes tension from the chest and core.
- Using momentum to swing the dumbbell up instead of pulling deliberately through the back, which shortens the effective range of motion and reduces muscle engagement.
- Going too heavy, forcing a hip twist just to complete the row — choose a weight you can lift with a completely square pelvis before adding load.
Häufig gestellte Fragen
What muscles does the Plank Push-Up Row work?
The movement trains the chest during the push-up phase and the back during the row phase, while the core works continuously to resist rotation and maintain a rigid plank. Because both upper-body pulling and pushing muscles are involved, it functions as a combined back-and-chest exercise in a single set.
Is the Plank Push-Up Row good for beginners?
It requires solid push-up form and the ability to hold a stable plank while moving a load, so it is better suited to intermediate lifters. Beginners should first develop a strong plank and bodyweight push-up before adding dumbbells to the pattern.
How wide should my feet be for the Plank Push-Up Row?
Hip-width or slightly wider is a good starting point. A wider base reduces the rotational force your core must resist during the row, making the exercise more stable and letting you focus on the back contraction rather than balance.
How many sets and reps should I do?
Three to four sets of 6–10 reps per side (counting one push-up plus one row as one rep) is a practical starting range. Prioritize control and hip stability over rep count — reduce reps before letting form break down.
What is a good alternative to the Plank Push-Up Row?
If the combination movement is too demanding, separate the two patterns: do dumbbell push-ups and then dumbbell bent-over rows as individual exercises. The Renegade Row is a close variation that skips the push-up and focuses purely on the row from a plank, which is useful when you want to isolate the back without the pressing component.
