Plank Up Down
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Start in a forearm plank with the elbows under the shoulders and the feet a little wider than hip width.
- Place the right hand flat on the floor under the shoulder and press up, then do the same with the left, until you are in a straight-arm plank.
- Lower the right forearm to the floor, then the left, back into the forearm plank.
- Lead with the left arm on the next rep and keep alternating. Up and back down is one rep.
FORM TIPS
- Keep the hips square and level. If they sway side to side, widen the feet or slow down.
- Place each hand where the elbow was, so the shoulders stay stacked over the support.
TARGET MUSCLES
Primary
- Abs
Secondary
- Obliques
- Shoulders
- Triceps
- Chest
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.