How to Do Elbow Push Plank Up

Elbow Push Plank Up is a core exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Elbow Push Plank Up

  1. 01Begin in a forearm plank position with elbows under shoulders and the core braced to keep the spine neutral.
  2. 02Place the right hand flat on the floor where the right elbow was, and push up followed by the left hand.
  3. 03Finish in a high plank position with arms fully extended and palms under shoulders.
  4. 04Lower the right elbow back to the floor, then the left elbow, to return to the starting forearm plank.
  5. 05Alternate the leading arm for each repetition to ensure symmetrical loading of the core.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Elbow Push Plank Up

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the hips sway from side to side during the transition, widen the foot stance to create a more stable base of support.

Same coaching engine used inside the A90 app

05 / FAQ

Elbow Push Plank Up questions

What muscles does Elbow Push Plank Up work?

Elbow Push Plank Up is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Elbow Push Plank Up correctly?

Begin in a forearm plank position with elbows under shoulders and the core braced to keep the spine neutral. Place the right hand flat on the floor where the right elbow was, and push up followed by the left hand. Finish in a high plank position with arms fully extended and palms under shoulders. Lower the right elbow back to the floor, then the left elbow, to return to the starting forearm plank. Alternate the leading arm for each repetition to ensure symmetrical loading of the core.

What is the A90 coach tip for Elbow Push Plank Up?

If the hips sway from side to side during the transition, widen the foot stance to create a more stable base of support.

Is Elbow Push Plank Up suitable for beginners?

Elbow Push Plank Up is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Elbow Push Plank Up?

No. Elbow Push Plank Up is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

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