Up and Down
Expert Advice
Ensure proper form by keeping your body in a straight line from head to heels, and avoid sagging or piking at the hips.
How-to-do Steps
- Begin in a plank position with your forearms on the ground, elbows under your shoulders.
- Press up from your forearms, one arm at a time, into a push-up position with your hands under your shoulders.
- Lower back down to the forearm plank, one arm at a time.
- Continue alternating between the plank and push-up positions for the desired number of repetitions.
Track Up and Down in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Up and Down primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders30%
Lats30%
Traps20%
Secondary
Biceps10%
Forearms10%
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 Up and Down work?
Up and Down primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Up and Down?
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 Up and Down suitable for beginners?
Yes, Up and Down is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
