Elbow Up and Down Dynamic Plank
- Músculo objetivo
- Rectus Abdominis, Triceps Brachii
- Músculos sinergistas
- Deltoid Anterior, Iliopsoas, Obliques, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Tensor Fasciae Latae
- Equipamiento
- Body weight
- Parte del cuerpo
- Chest, Upper Arms
- Tipo
- Strength
The elbow up and down dynamic plank is a bodyweight core and pushing exercise — also called the plank up-down — that primarily works the abs (rectus abdominis) and the triceps as you move from a forearm plank up to an extended-arm plank and back down. The obliques, front shoulders, hip flexors, chest, and tensor fasciae latae work to keep your hips level, making it a great anti-rotation finisher for core stability and shoulder endurance.
Cómo hacer el Elbow Up and Down Dynamic Plank
- 1Start in a forearm plank: elbows under your shoulders, forearms flat on the floor, feet about hip-width apart, and your body in a straight line from head to heels.
- 2Brace your abs and squeeze your glutes so your hips stay level and your lower back stays neutral.
- 3Press your right hand flat onto the floor under your shoulder and push up onto that extended arm.
- 4Plant your left hand and straighten that arm too, reaching the top high-plank position with both arms locked out.
- 5Lower back down by dropping onto your right forearm, then your left forearm, returning to the start.
- 6Keep your hips square to the floor throughout — resist the urge to twist as each arm moves.
- 7Repeat for your reps, alternating which arm leads up and down so both sides share the work.
- 8Finish by lowering both knees to the floor under control and resting.
Consejos de técnica
- Set your feet slightly wider than hip-width for a more stable base and less hip rotation as you transition.
- Move slowly and deliberately — control beats speed here, since the anti-rotation challenge is the point.
- Keep your neck long and gaze just ahead of your hands so your head stays in line with your spine.
- Lead with alternating arms each rep so your triceps and shoulders fatigue evenly on both sides.
- Stop the set the moment your hips start sagging or piking — quality reps protect your lower back.
Errores comunes
- Letting your hips rock side to side as each arm moves, which kills the anti-rotation benefit and stresses the lower back.
- Sagging your hips so your lower back arches, which removes tension from the abs and strains the spine.
- Piking your hips up toward the ceiling, which shifts the load off your core and turns it into a rest position.
- Placing your hands too far forward instead of under your shoulders, which overloads the shoulders and makes the press-up harder than it should be.
- Rushing the transitions, which makes you bounce through the movement and lose control of your core.
Preguntas frecuentes
What muscles does the elbow up and down dynamic plank work?
It primarily works the abs (rectus abdominis) and the triceps, with the front deltoids, obliques, hip flexors, upper and lower chest, and tensor fasciae latae acting as synergists to keep your hips stable.
Is the plank up-down good for beginners?
It is a step up from a standard plank because of the pressing and anti-rotation demand. Beginners should master a solid forearm and high plank first, then start with a few slow reps and build up.
How many reps should I do?
Aim for 8–12 controlled reps (counting each full up-and-down cycle) for 2–3 sets. Prioritize keeping your hips level over chasing a higher number.
How do I keep my hips from twisting?
Set your feet a little wider, brace your abs and glutes hard, and move slowly. Widening your stance lowers the rotational force each arm transition creates.
What is a good alternative to the plank up-down?
A standard forearm plank builds the same core stability with less shoulder demand, while a high-plank shoulder tap offers a similar anti-rotation challenge if you want to keep your arms extended throughout.
