CORE · COMPOUND
Plank Up-Down
A plank variation moving between forearm and hand support.
Primary musclesCore, Triceps
Secondary musclesShoulders, Glutes
EquipmentBodyweight
DifficultyBeginner · Anti-Extension
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
How to perform
- Start in a plank and brace.
- Lower one forearm at a time, then press back to the hands.
- Alternate the lead arm while keeping the hips controlled.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the core as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
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