Up-Down Plank - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Up-Down Plank

Step by step instructions, muscle activation and variants for the Up-Down Plank.

MediumTricepsAbs

About this exercise

The elbow up and down dynamic plank is a core-strengthening exercise that transitions between a high push-up plank position and a low forearm plank. It challenges core stability, shoulder endurance, and triceps strength while keeping the hips level throughout the movement.

How to Perform

  • Begin in a forearm plank with elbows under shoulders, body forming a straight line from head to heels
  • Press up onto one hand, then the other, arriving in a high push-up plank position
  • Lower back down to one forearm, then the other, returning to the forearm plank
  • Keep your hips as level as possible throughout — do not let them rotate or sag
  • Alternate which arm leads each repetition to balance the workload
  • Breathe steadily and maintain a tight core for the entire set

Muscle Activation

Primary
TricepsAbs
Secondary
CoreFront shouldersUpper chestMiddle chestObliquesOuter thighs

Common Mistakes

Common mistakes content is coming soon.

About the Up-Down Plank

The Up-Down Plank is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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