Plank Up: How-to, Benefits & Variations
Plank ups combine plank endurance with push-up strength. Press from forearms to hands and back. Builds shoulder stability, tricep strength, and core control in one drill.
Plank Up: How-to, Benefits & Variations
Start on your forearms. Press up to your hands. Lower back to your forearms. That is one plank up, and it combines the endurance of a plank with the strength demand of a push-up transition. Your shoulders, triceps, and core work together through a range of motion that most people avoid because it is genuinely hard. Ten reps will convince you this belongs in your routine.
Total Body Conditioning 8
Sophie Jones
How to Do Plank Ups
Set up in the starting position for plank up. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Sophie Jones cues: "I'm gonna use my opposite side... We wanna be able to get both sides nice and strong."
Complete the full range of motion. "Dropping onto the elbows, and back up to press up."
Return to the starting position with control. Don't rush the eccentric (lowering) phase.
Sophie Jones adds: "Drop to the elbow, we push back onto the hands."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The plank up directly supports this by targeting key muscle groups.
Coach's Tips
"I'm gonna use my opposite side... We wanna be able to get both sides nice and strong." - Sophie Jones
Sophie Jones
"Dropping onto the elbows, and back up to press up." - Sophie Jones
Sophie Jones
"Drop to the elbow, we push back onto the hands." - Sophie Jones
Sophie Jones
"If you're struggling, hold it for a sec and drop back down." - Sophie Jones
Sophie Jones
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The plank up loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Benefits
Builds strength
The plank up targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The plank up directly addresses this.
Requires minimal equipment
No equipment needed. You can do the plank up at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the plank up with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
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Frequently Asked Questions
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