How to do the Plank Up-down
Start in a forearm plank with your body in a straight line.
Place one hand on the floor, then the other, to push up into a push-up position.
Lower back down to your forearms one arm at a time.
Alternate the leading arm and keep your hips steady without swaying.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 6–15 | 45 s |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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