Primary
Core
Secondary
Shoulders, Triceps, Chest
Equipment
Bodyweight
Difficulty
Intermediate
Type
Push
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
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Start in a forearm plank.
Press up to high plank one arm at a time.
Lower back down one arm at a time.
Alternate which arm leads.
Keep core tight throughout.
Minimize hip movement.
Also called plank walkups.
Alternate lead arm for optimal results.
Keep hips stable for optimal results.
Great for transitions.
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.
Hips rocking - this is a common issue that reduces exercise effectiveness.
Losing hip position during the Plank Up Down changes the loading pattern and can reduce the intended work for your Core. Keep your hips aligned with the setup cues and move only through the range you can control.
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 makes it easier to lose position and harder to keep tension on your Core. Slow down enough to control both the lifting and lowering portions of each rep.
Intermediate lifters looking to progress their training.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 10-12 reps total. Rest 60s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Plank Up Down could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Plank Up Down as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Plank Up Down. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Plank Up Down is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.