StrengthTime
Elbow-up and Down Dynamic Plank
Begin in a forearm plank position with your elbows directly under your shoulders and your body forming a straight line from your head to your heels.
Execution
How to do it
Begin in a forearm plank position with your elbows directly under your shoulders and your body forming a straight line from your head to your heels.
Lift your elbows a few inches off the floor, keeping your forearms off the floor and fists on the floor.
Place your right hand on the floor, followed by your left hand, pushing your body up into a high plank position with your arms fully extended.
Lower your right hand back to the floor, followed by your left hand, returning to the starting position. Repeat the movement, alternating which arm you start with each time.
Form tips
Focus on steady breathing, exhaling as you push up and inhaling as you lower down.
Avoid rotating your hips; keep them level to increase core stability.
Perform the exercise on a non-slip surface to prevent your forearms and hands from slipping.
Add this exercise to a workout and track your progress
Add it to a plan or to your current session, log sets, weight and reps, keep the instructions and tips at hand while you train, and check your previous results, records and volume.
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