Plank Up: Guide to Performing, Benefits, and Variations

How Do You Do a Plank Up?

A plank up, also known as a commando plank or plank walk, is a dynamic core exercise that transitions between a forearm plank and a high plank position, effectively challenging core stability, upper body strength, and muscular endurance.

What is a Plank Up?

The plank up is a compound bodyweight exercise that integrates core stabilization with upper body pushing strength. It involves moving from a low plank position (supported by forearms) to a high plank position (supported by hands), and then returning, without compromising spinal alignment. This movement not only tests the rectus abdominis and obliques but also engages the shoulders, triceps, and pectorals, making it a highly functional exercise for improving overall anterior chain strength and stability.

Muscles Engaged

Performing a plank up recruits a wide array of muscles, primarily focusing on core stability and upper body strength:

• Core Stabilizers:
  • Rectus Abdominis: Prevents lumbar hyperextension (arching of the lower back).
  • Transverse Abdominis: Acts as a natural corset, stabilizing the spine and pelvis.
  • Obliques (Internal and External): Resist rotational forces, maintaining a stable torso during the transition.
  • Erector Spinae: Works synergistically with abdominal muscles to maintain a neutral spine.
• Upper Body:
  • Deltoids (Anterior and Medial): Stabilize the shoulder joint and assist in the pushing motion.
  • Triceps Brachii: Primary muscles for extending the elbow, crucial for pushing up from the forearms.
  • Pectoralis Major/Minor: Contribute to shoulder stability and assist the pushing movement.
  • Serratus Anterior: Stabilizes the scapula (shoulder blade) against the rib cage, preventing "winging."
• Lower Body (Stabilizers):
  • Glutes (Maximus and Medius): Help maintain hip extension and prevent hip sagging.
  • Quadriceps: Contract isometrically to keep the legs straight.

Step-by-Step Guide to Performing a Plank Up

Precision in form is paramount to maximize effectiveness and minimize injury risk.

1. Starting Position: Forearm Plank

   • Begin in a forearm plank position. Your forearms should be flat on the ground, elbows directly beneath your shoulders, and palms facing each other or flat on the floor.
   • Extend your legs straight back, resting on the balls of your feet. Your body should form a straight line from your head to your heels.
   • Engage your core by drawing your navel towards your spine and squeezing your glutes. Your gaze should be slightly forward or down to maintain a neutral neck.

2. The Upward Movement

   • From the forearm plank, place one hand on the floor directly beneath your shoulder, pressing firmly into the ground.
   • Immediately follow by placing the other hand on the floor, also directly beneath its respective shoulder, pushing up into a high plank position.
   • Your body should remain as stable and straight as possible throughout this transition, minimizing hip rotation or sagging. Aim to keep your hips level and square to the floor.

3. The Downward Movement

   • Once in the high plank, begin the descent by lowering one forearm to the floor, placing the elbow directly where your hand was.
   • Follow with the other forearm, returning to the starting forearm plank position.
   • Maintain core engagement and body alignment throughout the entire movement.

4. Alternating Lead Arm

   • To ensure balanced development, alternate which arm initiates the upward movement and which arm initiates the downward movement with each repetition. For example, if you push up with your right arm first, lead the next repetition by pushing up with your left arm.

Common Mistakes to Avoid

Suboptimal form can diminish the exercise's benefits and increase the risk of injury.

• Hip Sagging or Raising: Allowing the hips to drop too low (hyperextending the lumbar spine) or rise too high (creating a "pike" position) indicates a loss of core engagement. Maintain a neutral spine and a straight line from head to heels.
• Excessive Hip Rotation: Twisting the hips excessively during the transition suggests instability in the core and obliques. Focus on keeping the hips square to the floor.
• Elbow Flaring: Letting the elbows drift wide during the push-up phase can put undue stress on the shoulder joints. Keep elbows relatively close to the body.
• Rushing the Movement: Performing the exercise too quickly compromises control and diminishes muscle engagement. Focus on slow, controlled transitions.
• Loss of Core Engagement: If the core muscles disengage, the lower back will often arch or sag. Continuously brace your core as if preparing for a punch to the stomach.

Benefits of Incorporating Plank Ups

Integrating plank ups into your routine offers several significant advantages:

• Enhanced Core Stability and Strength: Directly challenges the ability of the core musculature to resist unwanted movement, crucial for injury prevention and athletic performance.
• Improved Upper Body Endurance: The continuous movement between plank variations builds muscular endurance in the shoulders, triceps, and chest.
• Functional Strength Development: Mimics pushing movements common in daily activities and sports, improving overall body control.
• Shoulder Stability: Strengthens the muscles surrounding the shoulder joint, which is vital for overhead movements and injury resilience.
• Metabolic Challenge: As a dynamic compound exercise, it elevates heart rate, contributing to cardiovascular fitness.

Variations and Progressions

To accommodate different fitness levels or add challenge:

• Modifications:
  • On Knees: Perform the plank up with your knees on the ground. This reduces the lever arm and the load on the core and upper body, making it more accessible for beginners.
  • Shorter Range of Motion: Initially, focus on just the upward movement to a high plank, then rest, before attempting the full up-and-down transition.
• Progressions:
  • Single-Leg Plank Up: Lift one leg off the ground while performing the movement to increase the stability challenge.
  • Weighted Plank Up: Place a light weight plate on your upper back (with a spotter or secure placement) to increase resistance.
  • Tempo Variation: Slow down the concentric (pushing up) and eccentric (lowering down) phases to increase time under tension.
  • Adding Reps/Sets: Gradually increase the number of repetitions or sets as strength and endurance improve.

Who Should Consider Plank Ups?

Plank ups are a versatile exercise suitable for:

• Fitness Enthusiasts: Looking to advance their core training beyond static planks.
• Athletes: Seeking to improve core stability and upper body endurance for sports performance.
• Personal Trainers: As a challenging and effective exercise to include in client programs.
• Individuals Aiming for Injury Prevention: Strong core and stable shoulders are foundational for overall physical health.
• Those with Moderate Upper Body Strength: As the exercise requires a degree of pushing strength, it's best suited for individuals who can comfortably hold a high plank for at least 30 seconds.

When to Incorporate Plank Ups into Your Workout

Plank ups can be strategically placed within a workout routine:

• Warm-up: A few controlled repetitions can serve as an effective dynamic warm-up, activating the core and shoulders.
• Main Core Work: Integrate them as part of your primary core training circuit or as a standalone exercise.
• Upper Body Day: As a supplementary exercise to challenge the pushing muscles and stabilizers.
• Full Body Workouts: As a compound movement that targets multiple muscle groups.

It's generally advisable to perform plank ups early in a workout when fatigue is lower, allowing for better form and maximum muscle engagement.

Conclusion: Mastering Core Control

The plank up is more than just a core exercise; it's a testament to your body's ability to integrate strength, stability, and control. By meticulously adhering to proper form and progressively challenging yourself, you will not only build a more resilient core and stronger upper body but also enhance your overall movement efficiency and reduce the risk of injury. Master the plank up, and you master a fundamental aspect of functional strength.