How to do Alternating Push-up Plank

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Difficulty: Medium

Impact Level: Normal

Target Body Parts: abs, triceps, upper back, shoulders


Start at the top of the push up position with your hands on the floor, arms straight and underneath your shoulders. Step your feet back behind you and lift your knees. Engage your glutes, tense your legs and brace your core to keep your body rigid.

From the top position, pick up your left hand and lower down on to your left elbow and forearm by placing your elbow directly under your shoulder. Repeat this for your right arm, until you are in an elbow plank position. Keep your body strong and firm through the movement and avoid letting your hips sag or stick up. Imagine a straight line running from the crown of your head down to your feet.

From the bottom position (plank) pick up your left arm and place your left hand on the floor underneath your left shoulder. Push down into your left hand to lift your body up away from the floor and at the same time, pick up your right hand and place it on the floor underneath your right shoulder to return you to the start position.

Repeat the entire lowering to plank and pressing back to push-up position, but start with your right arm this time to lower first and push-up first. Change arms every time you complete a full up and down cycle.

How to make Alternating Push-up Plank easier

As with push-up and planks, you can make this exercise easier by performing it on your knees instead of your toes. Chek out our push-up on knees and plank exercises.

How to make Alternating Push-up Plank more challenging

Once you can perform this well with feet on the floor, you could try increasing the height of your feet by putting them up on a step, low chair or bench.

Another alternative is to slow the movement down as if you are doing it in slow motion and really focus on keeping the hips and shoulders stable.

Be sure to look out for our advanced plank exercises like Plank Side Walk, Plank with Arm Lift, and Two-Point Plank as ways to progress and add variety.

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