Plank Pushup
Complete guide to Plank Pushup. Learn proper form, technique, and execution. Targets Chest — Upper Chest, Lower Chest. Requires none. Step-by-step instructions and expert tips.
How to Perform Plank Pushup
Get into a plank position on your forearms with your body in a straight line.
Engage your abs and take a breath.
Press yourself up onto your hands one arm at a time, ending in a push-up position.
Perform a push-up, then lower yourself back down onto your forearms one arm at a time and exhale.
Alternate which arm leads each rep, breathing steadily throughout.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |