Which muscles does the plank up-down work?

The plank up-down mainly works your abs and triceps. It also involves your shoulders.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the plank up-down in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Plank Up-Down: how to do it and muscles worked

The plank up-down mainly works your abs and triceps, with help from your shoulders. You need bodyweight (no equipment).

Muscles worked

Main

Helping

Shoulders

How to do the plank up-down

1
Start in a forearm plank with your elbows under your shoulders and your body in a straight line. Place your feet slightly wider than hip width for balance.
2
Place one hand on the floor and push up, followed by the other hand, until you are in a high plank. Then lower back down one forearm at a time, leading with the same arm each rep before switching.
3
Move steadily and keep your hips from rocking side to side. Breathe out as you push up and in as you lower.

Form tip: Brace your core and keep your hips level. Do not rush the movement or let your hips twist as you push up.

Common questions

Which muscles does the plank up-down work?: The plank up-down mainly works your abs and triceps. It also involves your shoulders.
What equipment do I need for the plank up-down?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the plank up-down in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More abs exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.