How to Do a Push-Up Plank For Triceps, Chest and Build Core

Plank push up
Plank push up

Plank push up are an excellent exercise that helps to build strength in the core, chest, and triceps. This exercise is a combination of a plank and a push-up, and it is an effective way to engage multiple muscle groups simultaneously. In this article, we will explain how to perform a plank push-up, its benefits, and the most common mistakes to avoid. 

How to Do a Plank Push-Up 

  1. Start in a high plank position, with your hands shoulder-width apart and your feet hip-width apart. 
  2. Engage your core, and make sure your body forms a straight line from your head to your heels. 
  3. Lower your body by bending your elbows and bringing your chest towards the floor, while keeping your body straight. 
  4. Pause when your chest is just above the floor, and then push yourself back up to the starting position. 
  5. Repeat the movement for the desired number of repetitions. 

5 Benefits of Plank Push-Ups 

Benefits of Plank Push-Ups 
Benefits of Plank Push-Ups 

Plank push up are a challenging exercise that offers numerous benefits for the body. Here are five benefits of incorporating plank push ups into your fitness routine: 

  1. Strengthens the Upper Body Muscles: Plank push-ups are a compound exercise that targets several muscle groups simultaneously, including the chest, triceps, shoulders, and core muscles. By performing this exercise regularly, you can build strength and endurance in these muscle groups, which can improve your overall physical performance. 
  2. Improves Posture: Plank push ups engage the muscles of the core, including the abs and lower back, which play a vital role in maintaining good posture. By strengthening these muscles, you can improve your spinal alignment and reduce the risk of developing poor posture-related conditions like back pain. 
  3. Burns Calories: Plank push ups are a dynamic exercise that increases the heart rate and oxygen consumption, making them an excellent way to burn calories and promote weight loss. This exercise is particularly effective when performed in high-intensity intervals, which can boost metabolism and promote fat burning. 
  4. Enhances Core Stability: Plank push up require the body to maintain a stable position, which engages the deep stabilizing muscles of the core. By strengthening these muscles, you can improve your overall stability and balance, which can translate to better performance in sports and other physical activities. 
  5. Improves Cardiovascular Health: Plank push-ups are a high-intensity exercise that promotes cardiovascular fitness by increasing the heart rate and improving oxygen consumption. Regularly incorporating plank push-ups into your fitness routine can improve your cardiovascular health, reduce the risk of developing cardiovascular diseases, and improve your overall quality of life. 

In conclusion, plank push up are an excellent exercise that offers numerous benefits for the body. By regularly performing this exercise and gradually increasing the intensity and duration, you can strengthen your upper body muscles, improve posture, burn calories, enhance core stability, and improve cardiovascular health. 

The Most Common Mistakes to Avoid 

Most Common Mistakes to Avoid 
Most Common Mistakes to Avoid 

When performing plank push-ups, it is essential to maintain proper form to avoid injury and get the most out of the exercise. Here are some common mistakes to avoid: 

  1. Dropping the Hips: Dropping the hips is a common mistake that can put unnecessary pressure on the lower back. To avoid this, engage your core muscles and keep your body in a straight line from your head to your heels throughout the exercise. 
  2. Not Lowering the Body Enough: Not lowering the body enough can make the exercise less effective. Make sure to lower your body until your chest is just above the floor before pushing yourself back up to the starting position. 
  3. Flaring the Elbows: Flaring the elbows out to the sides can put unnecessary stress on the shoulder joints. To avoid this, keep your elbows close to your body as you lower yourself down. 
  4. Holding the Breath: Holding your breath can make the exercise more challenging and prevent you from getting the full benefits. Make sure to breathe in as you lower your body and breathe out as you push yourself back up to the starting position. 

Final Words 

Plank push up are an excellent exercise for building upper body strength, improving posture, and increasing endurance. By performing this exercise regularly and avoiding common mistakes, you can take advantage of its numerous benefits. However, it’s essential to listen to your body and progress at a pace that feels comfortable for you. If you’re new to exercise or have any health concerns, consult with a healthcare professional before starting a new fitness routine. 

In conclusion, the plank push-up is a dynamic exercise that targets multiple muscle groups, making it an efficient way to build strength and improve fitness. By following the steps outlined in this article, you can perform a plank push-up safely and effectively. Remember to maintain proper form, engage your core muscles, and avoid common mistakes to get the most out of this exercise. 

Incorporating plank push up into your fitness routine can offer numerous benefits, including improved upper body strength, posture, core stability, calorie burning, and cardiovascular health. Start with a few repetitions and gradually increase the intensity and duration to challenge your body and improve your fitness level. 

However, if you’re new to exercise or have any health concerns, consult with a healthcare professional before starting a new fitness routine. With consistency and dedication, plank push up  can help you achieve your fitness goals and improve your overall well-being. 

 

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