Elbow Plank Press Up

The elbow plank press up, also called a plank up-down, is a bodyweight exercise that alternates between a forearm plank and a straight-arm plank position. It builds core stability while demanding real shoulder and triceps strength to control each arm transition. Because the body must resist twisting as one side presses up and the other follows, it doubles as an anti-rotation core drill rather than a simple static hold. It requires no equipment and scales easily by widening the stance or working from the knees.

Muscles Targeted

• Primary: Rectus abdominis, transverse abdominis, obliques
• Secondary: Triceps brachii, anterior deltoids, pectoralis major
• Tertiary: Glutes, quadriceps, serratus anterior

Starting Position

Begin in a forearm plank with elbows stacked directly under your shoulders and forearms flat on the floor. Extend your legs behind you with feet hip-width to shoulder-width apart, and form a straight line from head to heels. Brace your core and squeeze your glutes so your hips stay level, neither sagging nor piking.

Execution Steps

1. Plant one hand where your forearm was, fingers spread, and press through that palm to straighten that arm.
2. Plant the other hand in the same way and push up until you're in a full straight-arm plank (push-up position) with both arms locked.
3. Pause briefly at the top, keeping hips square and core braced.
4. Lower back down by dropping one forearm to the floor, followed by the other, returning to the forearm plank.
5. Alternate the leading arm on each rep so both sides do equal work over a set.
6. Repeat for the prescribed reps or time, keeping the torso rigid and hips still throughout every transition.

Form Cues

• Keep hips square: Resist the urge to rotate or shift your hips toward the pressing arm.
• Brace before you press: Tighten your core and glutes a half-second before initiating each press up.
• Move deliberately: Control each transition rather than rushing through the up-down sequence.
• Widen your stance for stability: A wider foot position reduces the rotational demand if you're still building control.
• Keep your neck neutral: Look at the floor a few inches ahead of your hands, not straight down or forward.

Common Mistakes

• Hip rotation during the press: Twisting the hips as you push up reduces core engagement and can strain the lower back. Widen your stance and slow down to eliminate the twist.
• Hips sagging or piking: Letting the lower back arch or the hips shoot up breaks the straight-line position and shifts stress off the core. Reset the plank line before continuing.
• Rushing the transitions: Using momentum to fling yourself between positions reduces muscle tension and increases the risk of losing balance. Move at a controlled, even pace.
• Always leading with the same arm: This creates a strength imbalance over time. Alternate the lead hand every rep.
• Flared elbows on the press: Letting the pressing elbow wing out to the side stresses the shoulder joint. Keep it tracking back toward the hip as you press.

Variations

• Knee plank press up: Performed from the knees to shorten the lever arm for beginners
• Wide-stance plank press up: A wider foot position adds stability and reduces the anti-rotation demand
• Plank press up with shoulder tap: Adds a shoulder tap at the top of each rep for extra anti-rotation challenge
• Weighted vest plank press up: Adds external load for advanced trainees who have mastered bodyweight control
• Spiderman plank press up: Combines the press up with a knee-to-elbow drive for added hip and oblique work

Tips for Progression

• Slow the tempo: Take 2-3 seconds per transition to increase time under tension before adding complexity
• Narrow your stance: A tighter foot position increases the anti-rotation demand as control improves
• Add reps and sets: Build up to longer continuous sequences before layering on other variations
• Progress toward loaded or single-arm-hold variations once the basic pattern is fully controlled

Training Notes

Program the elbow plank press up 2-3 times per week as a core finisher after your main strength work. Three sets of 10-16 total reps (5-8 per side), or 30-45 seconds of continuous work, is a solid starting target. Rest 45-60 seconds between sets. It pairs well at the end of an upper-body or full-body session where core stability and shoulder endurance are both training priorities.