This Plank-Push-Up Hybrid Is the Hardest No-Equipment Move in the Gym

Hybrid exercises are one of the best ways to multitask while you’re working up a sweat. Combining a few specific movements into a compound exercise makes the most of every workout. That’s especially true for the plank push-up, which tests your upper body and core strength as you’re shifting between the two movements as gracefully as possible.

The concept of a plank push-up is simple. You’re moving from a high plank to a forearm plank with control, then pushing your body back up one arm at a time. But while the concept is simple, doing it perfectly isn’t.

Marc Perry, a trainer and the founder of BuiltLean, says there are a lot of common mistakes made along the way that can prevent you from reaping the muscle-boosting benefits. “There are three common form mistakes,” he says in a YouTube video. “Allowing your hips to sway back and forth, allowing your head and neck to drop, and allowing your hips to drop.”

When you focus on your form and don’t let the burn get the best of you, you’ll feel stronger in your abs, shoulders, arms, and beyond. Here’s exactly how to do a plank push-up correctly.

How to do a plank push-up

1. 1.
   Start in a high plank position with your body in a straight line from your head to your toes and your hands directly under your shoulders.
2. 2.
   Without losing your form and in a very controlled motion, lower onto your right forearm, then onto your left forearm.
3. 3.
   Place your right hand onto the ground. Then engage your core and push your body back up into a high plank. Your right arm will be doing the work as your left arm follows.
4. 4.
   Perform 12 reps starting with your right hand, then 12 reps starting with your left hand. Or, alternate sides.

Next up, try this 8-minute plank series:

Oh hi! You look like someone who loves free workouts, discounts for cult-fave wellness brands, and exclusive Well+Good content. Sign up for Well+, our online community of wellness insiders, and unlock your rewards instantly.