Introduction
Plank to push up is an exercise that targets your core, shoulders, and triceps. It's a great way to build strength and improve your overall fitness level. It's also a versatile exercise that you can do anywhere, anytime, without any equipment. In this article, we'll show you how to do the plank to push up exercise correctly and safely.
How to Do a Plank to Push Up
The plank to push up exercise is a combination of two exercises: the plank and the push up. Here's how to do it:
- Start in a plank position with your elbows on the ground and your body straight.
- Push yourself up one arm at a time into a push up position.
- Lower yourself back down into a plank position one arm at a time.
- Repeat the movement for a set number of reps or time.
Tips for Doing a Plank to Push Up
Here are some tips to help you do a plank to push up exercise correctly:
- Keep your core tight and your body straight throughout the exercise.
- Don't let your hips sag or stick up in the air.
- Engage your shoulder blades and keep them away from your ears.
- Breathe in as you lower yourself down and breathe out as you push yourself up.
Variations of Plank to Push Up
Here are some variations of the plank to push up exercise:
- Beginner: Do the exercise on your knees instead of your toes.
- Intermediate: Do the exercise with a clap at the top of the push up.
- Advanced: Do the exercise with a jump at the top of the push up.
The Benefits of Plank to Push Up
Here are some of the benefits of doing plank to push up exercise:
- Strengthens your core, shoulders, and triceps.
- Improves your overall fitness level.
- Increases your metabolism and burns calories.
- Enhances your posture and stability.
Precautions and Contraindications
Here are some precautions and contraindications for doing the plank to push up exercise:
- Avoid this exercise if you have any shoulder, wrist, or lower back injuries.
- Don't do this exercise if you're pregnant.
- Consult your doctor before starting this exercise if you have any medical conditions.
- Start with the beginner variation and gradually increase the difficulty level.
Conclusion
Plank to push up is an effective and efficient exercise that can be done anywhere, anytime, without any equipment. It's a great way to build strength, improve your fitness level, and enhance your posture and stability. Just remember to do it correctly and safely, and start with the beginner variation if you're new to this exercise. Happy planking and pushing up!