Plank Push-Ups

Plank Push-ups

Did you know that your triceps make up 2/3 of your upper arms? Despite this, they’re often overlooked in favor of their more popular cousins, the biceps. Take some time to train them with the plank pushup and watch your arms gain in strength and tone.

How to train

A
  • Arms wider than shoulder-width apart
  • Shoulders should be positioned vertically over elbows
  • Hips, shoulders and feet should form a straight line
  • Feet on tiptoes
B
  • Lower one elbow to the ground in a controlled fashion
  • Stomach and lower back should be tensed
C
  • Lower second elbow down
  • Shoulders, hips and legs should form a straight line
  • Raise one arm back up to rest on the elbow
  • Follow with the second arm to return to the starting position

What to look out for

  • Repetitions should be divided equally between both arms for balanced training
  • Feet can be placed shoulder-width apart for easier balance
  • Arms should always move one after the other when being raised and lowered
  • Tension should be maintained in the stomach and lower back throughout the exercise
  • Movement should be performed in a slow, controlled fashion

What you’ll train

Primary

  • Triceps
  • Abdominal muscles

Secondary

  • Spinal erector
  • Buttocks
  • Rear thigh
  • Oblique abdominal muscles
  • Front of shoulders
plankpushups