Muscles worked
The up down plank combines the plank with a press. Each time you move from forearm to hand, your triceps straighten the elbow with help from your chest and the front of your shoulders, so for many people the arms tire before the abs. Meanwhile your abs keep your body straight, and during the switch, with only one arm on the floor, the obliques have to stop your body twisting.
Common mistakes
- The same arm leads every time. If your right hand always goes up first, that side gets more work. Switch the leading arm every rep or every set.
- Your hand lands too far forward. If your hand ends up in front of your shoulder, the press gets heavy and awkward for the shoulder joint. Put your hand where your elbow just was, and it lands under your shoulder.
- Your elbow lands with a thud. On the way down many people let go and drop onto the forearm. Lower yourself with control, so your elbow touches down as gently as your hand.
Variations and alternatives
- The plank without switches is the right exercise if your core cannot keep your hips still as you change position.
- Plank shoulder taps train the same resistance to rotation with less work for the triceps.
- Push-ups build the pressing strength that often runs out first here.
Sets and reps
First decide what counts as a rep: up to a high plank and back down is one. Do 6 to 12 reps per set, or 30 to 45 seconds at a calm pace, for two or three sets. Rest one to two minutes, as your arms need to recover. How long a set should be for different goals is set out in the guide to sets and reps.
Start with your knees on the floor if it is too hard. Log the reps in every set so you can see when to step up, following the principle of progressive overload: more reps at the same tempo, a short pause in the high plank or less rest. If your elbows or wrists hurt, and it is not just fatigue, stop the exercise and have a doctor or physiotherapist check it.