Push-Up Plank Hold 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Isometric
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Push-Up Plank Hold is a compound isometric exercise primarily targeting the abs, while also engaging the shoulders, chest, triceps, and lower back. This bodyweight exercise requires maintaining a static push-up position, which involves holding your body straight and parallel to the ground, supported by your hands and toes. The exercise effectively strengthens and stabilizes the core, improves shoulder endurance, and enhances overall upper body stability. By incorporating multiple muscle groups, the Push-Up Plank Hold provides a comprehensive workout without the need for additional equipment.
How to Perform
Starting Position: Begin by kneeling on the floor with your forearms resting on the ground. Ensure your elbows are aligned directly under your shoulders.
Body Alignment: Extend your legs behind you, positioning your toes on the floor. Your body should form a straight line from your head to your heels.
Engage Core: Tighten your abdominal muscles, keeping your hips in line with your body. Avoid letting your hips sag or rise. Your gaze should be directed towards the floor.
Initiate Push-Up: Press up with one arm, transitioning from your forearms to your hands.
Support Position: Once you have pushed up with one arm, use the other arm to lift your body off the ground into a full push-up position, with both arms extended.
Controlled Descent: Lower your body in a controlled manner by placing the initial forearm back on the floor, keeping the other arm extended.
Return to Plank: Place the second forearm on the floor, returning to the starting forearm plank position.
Repeat: Perform the next repetition, maintaining proper form and body tension throughout the exercise.
Tips
Start in a forearm plank position with elbows directly under shoulders.
Extend legs straight back, keeping toes on the floor and body in a straight line.
Engage and tighten the abdominal muscles to maintain core stability.
Keep hips level with the body, avoiding any sagging or lifting.
Gaze should be directed down towards the floor to maintain neck alignment.
Push up with one arm, transitioning from forearms to hands.
Lift the other arm to support yourself in a full push-up position with both arms extended.
Lower the initial forearm back to the floor in a controlled manner, followed by the other forearm.
Maintain steady breathing throughout the exercise to enhance endurance.
Focus on maintaining proper form and body tension throughout each repetition.
How Not to Perform
Avoid Sagging Hips: Do not let your hips drop below the level of your body. This can strain your lower back and reduce the effectiveness of the exercise on your abs.
Don't Raise Hips Too High: Avoid lifting your hips too high. Your body should form a straight line from head to heels, not a tent shape.
Incorrect Arm Placement: Do not place your elbows too far ahead of your shoulders. This misalignment can cause shoulder strain and reduce core engagement.
Uneven Weight Distribution: Ensure your weight is evenly distributed between your arms and toes. Avoid shifting too much weight to your arms, which can reduce core activation.
Poor Neck Alignment: Do not crane your neck upwards or drop your head. Keep your gaze towards the floor to maintain proper neck alignment and prevent strain.
Inconsistent Core Engagement: Do not relax your core muscles during the exercise. Consistent core tension is crucial for stability and effectiveness.
Incorrect Arm Movement: Avoid pushing up with both arms simultaneously. The transition should be controlled, with one arm moving at a time to maintain stability.
Rapid Movements: Do not rush through the exercise. Controlled, deliberate movements are essential to engage the target muscles effectively and prevent injury.
Breath Holding: Avoid holding your breath. Steady, controlled breathing helps maintain core engagement and reduces the risk of dizziness.
Ignoring Form: Do not sacrifice form for the sake of more repetitions. Maintaining proper form is key to targeting the specific muscles and preventing injuries.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
