What muscles does Plank Pushup work?

The Plank Pushup primarily targets the Chest, specifically the Upper Chest, Lower Chest. It also engages secondary muscles including Shoulders, Triceps, Waist.

How often should I do Plank Pushup?

For optimal results, include Plank Pushup in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Plank Pushup?

To perform Plank Pushup, you will need none. This makes it an accessible exercise that can be done virtually anywhere without special equipment.

Is Plank Pushup suitable for beginners?

Yes, beginners can perform Plank Pushup with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Plank Pushup at home?

Yes, Plank Pushup can be performed at home with minimal equipment. None is typically accessible for home workouts.

Plank Pushup

Learn how to do the Plank Pushup with proper form, setup, and execution.

This none movement primarily targets chest, including upper chest, lower chest.

How to Perform Plank Pushup

1
Get into a plank position on your forearms with your body in a straight line.
2
Engage your abs and take a breath.
3
Press yourself up onto your hands one arm at a time, ending in a push-up position.
4
Perform a push-up, then lower yourself back down onto your forearms one arm at a time and exhale.
5
Alternate which arm leads each rep, breathing steadily throughout.
6
Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.