Male model ex_LB2CS7

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Waist · Body Weight

Elbow Push Plank Up

intermediatestrength

Elbow Push Plank Up is an intermediate isolation strength exercise that works the abs (waist), with the shoulders and triceps assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 5.5 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Strength
Mechanic: Isolation
Force: Static
Sets × reps: 2-3 × 30-60 sec hold
Calories / min: ≈ 5.5 kcal

Primary muscles

Core · Rectus Abdominis, Obliques

Secondary muscles

Shoulders · Deltoids
Triceps · Triceps Brachii

How to do Elbow Push Plank Up

Begin in a forearm plank position with your elbows directly under your shoulders and your body forming an arch line from your head to your heels.
Push through your forearms to lift your elbows a few inches off the floor, keeping your fists on the floor.
Keep pressing through your forearms to raise your hips off the floor until your torso is straight, maintaining the plank position.
Lower your hips back down to the floor, followed by your elbows, returning to the starting position. Repeat for the desired number of repetitions.

Form tips

Perform the exercise on a non-slip surface to prevent your forearms from slipping.
Ensure your elbows remain under your shoulders to maintain proper form and prevent strain.
Move slowly and with control to maximize muscle engagement and prevent injury.

Elbow Push Plank Up alternatives

Dumbbell Elbow Side Plank

Abs · intermediate

Dumbbell Side Plank Up Down

Abs · intermediate

Dumbbell Side Plank With Rear Fly

Abs · intermediate

Dumbbell v-Up

Abs · intermediate

More abs exercises

Elbow-Up and Down Dynamic Plank

Plank on Elbows

Side Plank

Plank Jack

Spider Plank

Plank Knee Tucks

Plank Reach Through

Plank Cross Knee Drive

Abs · intermediate

Elbow Push Plank Up FAQ

What muscles does Elbow Push Plank Up work?

Elbow Push Plank Up mainly works the abs in the waist (Rectus Abdominis and Obliques). The shoulders and triceps work as secondary muscles.

What equipment do you need for Elbow Push Plank Up?

None. Elbow Push Plank Up is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Elbow Push Plank Up should I do?

Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Elbow Push Plank Up good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Elbow Push Plank Up burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Elbow Push Plank Up?

Other exercises for the abs include Dumbbell Elbow Side Plank, Dumbbell Side Plank Up Down, Dumbbell Side Plank With Rear Fly and Dumbbell v-Up.

For developers

Use Elbow Push Plank Up in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_LB2CS7" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_LB2CS7",
  "name": "Elbow Push Plank Up",
  "model": "male",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_LB2CS7/mp4-720.mp4?…",
    "poster": "https://…/ex_LB2CS7/poster.jpg?…"
  }
}