Plank Up Down
Primary
Core
Secondary
Shoulders, Triceps, Chest
Equipment
Bodyweight
Difficulty
Intermediate
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for dynamic core work for optimal results. The Plank Up Down — a compound pushing movement — is one of the most effective ways to train your core, with secondary work on your Shoulders and Chest.
Everything You Need to Know About the Plank Up Down
The Plank Up Down is a intermediate difficulty exercise that targets your Core and Triceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for dynamic core work for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to progress their training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Plank Up Down work?
Primary
Secondary
Stabilizers
Step-by-step: Plank Up Down
- 1
Start in a forearm plank.
- 2
Press up to high plank one arm at a time.
- 3
Lower back down one arm at a time.
- 4
Alternate which arm leads.
- 5
Keep core tight throughout.
- 6
Minimize hip movement.
What are the best tips for the Plank Up Down?
Also called plank walkups.
Alternate lead arm for optimal results.
Keep hips stable for optimal results.
Great for transitions.
Mistakes to watch for on the Plank Up Down
Hips rocking - this is a common issue that reduces exercise effectiveness.
Losing hip position during the Plank Up Down shifts the loading pattern away from your Core and can compress your lower back. Stay planted and let your Core do the work.
Always leading with same arm.
During any pressing movement like the Plank Up Down, this mistake reduces how effectively your Core can produce force. Focus on the muscle you're trying to work — if you can't feel your Core driving the movement, something is off.
Moving too fast and losing control of the movement.
Rushing through the Plank Up Down reduces the time your Core spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Who should do the Plank Up Down?
Intermediate lifters looking to progress their training.
How to Program the Plank Up Down
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps total. Rest 60s.
What are good alternatives to the Plank Up Down?
Other Variations
- Weighted Plank Up Down
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Plank Up Down — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep hips stable.
- Alternate lead arm.