Plank Up Down: How-to, Tips & More
The Plank Up Down is a beginner compound exercise for your abs. You do it with bodyweight. It is a good fit when your goal is both strength and muscle growth.
Besides the abs, it also works your triceps and shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Abs
Primary
Triceps
Secondary
Shoulders
Secondary
How to do the Plank Up Down
- Start in a forearm plank.
- Press up onto one hand, then the other, into a high plank.
- Lower back down onto one forearm, then the other.
- Keep your hips as still as you can.
Plank Up Down tips
- Each full trip down and up counts as one rep.
- Widen your feet to keep your hips level.
Sets and reps
Most lifters do well with 10 to 20 reps per set, and 10 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Compound
Plank Up Down alternatives
More abs exercises
Band Kneeling Crunch
Resistance band
Bicycle Crunch
Bodyweight
Bird Dog
Bodyweight
Cable Crunch
Cable machine
Cobra Stretch
Bodyweight
Crunch
Bodyweight
Frequently asked questions
What muscles does the Plank Up Down work?
The Plank Up Down mainly works your abs, with help from your triceps and shoulders.
How many sets and reps should I do?
A good starting point is 10 to 20 reps per set, and many lifters get the best results between 10 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Plank Up Down good for beginners?
Yes. The Plank Up Down is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Plank Up Down?
You need bodyweight.
Add Plank Up Down to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon