Elbow Up and Down Dynamic Plank Exercise Guide
Exercise Profile
- Target
- Triceps Brachii
- Equipment
- Body weight
- Body Part
- Chest, Upper Arms
- Primary Muscle
- Triceps Brachii
- Secondary Muscles
- Pectoralis Major Clavicular Head, Rectus Abdominis, Tensor Fasciae Latae, Obliques, Pectoralis Major Sternal Head, Iliopsoas, Deltoid Anterior, Deltoids
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Dynamic Plank with Elbow Shift
Visualised Target Muscle Groups
Front
Back
How to: Elbow Up and Down Dynamic Plank
- Start in a traditional plank position with your forearms on the floor.
- From the plank position, push up onto your hands, alternating which hand leads.
- Lower back to the forearm plank position one arm at a time.
- Continue alternating for the desired number of repetitions.
Common Mistakes
- Lifting hips too high or letting them sag.
- Not fully extending elbows during the push-up.
- Rounding the back instead of keeping it straight.
Modifications
- Perform on knees for reduced intensity.
- Use a wall for support if balancing is difficult.
Tips
- Keep your core engaged throughout the movement.
- Maintain a straight line from your head to your heels.
- Do not let your hips sag or lift excessively.
Elbow Up and Down Dynamic Plank Alternatives
Tags
core
triceps
plank
strength
upper body
medium-intensity
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