Plank Up Down
Primary
Core
Secondary
Shoulders, Triceps, Chest
Equipment
Bodyweight
Difficulty
Intermediate
Type
Push
Plank Up Down
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Plank up-downs (also called commandos) combine plank work with tricep engagement by transitioning between forearm and high plank positions. You press up one arm at a time, then lower back down. This builds both core stability and pushing strength.
When to use it
Use for dynamic core work for optimal results.
Who it's for
Intermediate lifters looking to progress their training.
Start in a forearm plank. Press up to a high plank one arm at a time, then lower back down one arm at a time. Alternate which arm leads each rep to prevent imbalances. Keep your hips as level as possible throughout—minimal rocking.
What muscles does the Plank Up Down work?
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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.
When to Use the Plank Up Down
Use plank up-downs for dynamic core work that also challenges your triceps and shoulders. They work well in circuits or as a progression from static planks. The movement builds the transition strength useful for ground-based fitness.
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
Frequently Asked Questions About the Plank Up Down
The Plank Up Down primarily targets the Core, Triceps, making it an effective exercise for core development. Secondary muscles worked during the Plank Up Down include Shoulders, Chest, providing additional training stimulus. Stabilizer muscles engaged include Hips.
The Plank Up Down is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters looking to progress their training. Focus on proper technique and consider starting with easier variations.
For the Plank Up Down, the recommended approach depends on your goals. 3 sets of 10-12 reps total. Rest 60s. For strength, use 8-10 reps per side. For muscle growth, perform 10-12 reps per side. For endurance, complete 12-15 reps per side.
Yes, the Plank Up Down can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting core.
Good alternatives to the Plank Up Down include: Plank, Push-Up. These exercises target similar muscle groups as the Plank Up Down and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Keep hips stable.
- Alternate lead arm.