Elbow-Up and Down Dynamic Plank
Expert Advice
Maintain a straight line from your head to your heels and avoid sagging your hips to maintain proper form.
How-to-do Steps
- Start in a standard plank position with your forearms on the ground and your body in a straight line.
- Push up from your forearms to your hands, one arm at a time, to move into a push-up position.
- Lower back down to your forearms, one arm at a time, to return to the starting plank position.
- Alternate the leading arm with each repetition to work both sides of the body evenly.
- Repeat for the desired number of repetitions.
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Muscles Worked
Elbow-Up and Down Dynamic Plank primarily targets the Abs, Triceps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs30%
Triceps30%
Secondary
Shoulders10%
Quads10%
Chest20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Elbow-Up and Down Dynamic Plank work?
Elbow-Up and Down Dynamic Plank primarily targets the Abs, Triceps. Secondary muscles involved include Shoulders, Quads, Chest. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Elbow-Up and Down Dynamic Plank?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Elbow-Up and Down Dynamic Plank suitable for beginners?
Yes, Elbow-Up and Down Dynamic Plank is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
