Planks and push-ups are two powerful, full-body exercises that rarely receive the credit they deserve. Adding these two moves into your regular workout routine can help you sculpt and tone your body faster than if you lifted weights and did 100 crunches.
The plank is most commonly known as an abdominal exercise and the push-up is known to strengthen the chest and shoulders. However, the plank works more than your core, it tests your arm strength and lower body stamina.
The push-up uses muscles from head to toe (shoulders, arms, core, glutes, quads, back) not just the upper body. The combination of these two efficient exercises allows you to challenge your entire body in the least amount of time.
A plank push-up is a match made in heaven. This exercise combines all the core workout of a plank, with the added arm, shoulder and back workout of a push-up. These muscle groups engage in one exercise that you can do without any equipment. Use push-up planks to bring new abdominal exercises into your push-up routine, taking your workout to the next level.
Push yourself past your limits to start changing the shape and strength of your body. Do this exercise for 30 days and watch your body get stronger and your core thank you!
Plank Push-Up Fundamentals
A plank push-up starts like any other push-up:
* With your toes on the floor, lift your body off the ground using your arms, and lift your knees off the floor until your body forms a straight line from your heels to the back of your neck.
* Instead of bending your elbows to lower down as you would with a traditional push-up, slowly lower one arm until your forearm and elbow are resting on the ground. Carefully lean on that forearm, and bring your other arm down to rest on the ground in the same way. You should now be in the plank position.
* Hold the plank for one count, and then slowly return to the push-up position, one arm at a time. Repeat for the desired number of repetitions.
Modifying the Exercise
If the plank push-up is too difficult, begin on your knees to work your way up to a full plank push-up routine. The plank exercise builds muscle in your core and back, helping you reach your fitness goals. Performing a plank exercise against a wall or a countertop can be a great first step for beginners. Slowly progress to a lower incline until you can hold a plank level with the floor. Once you’ve mastered holding the plank for 30 seconds or longer, experiment with progressing to the plank push-up.
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source Livestrong
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