ex_53JS6N

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Upper Arms · Body Weight

Plank Pushup

intermediatestrengthMale & female model

Plank Pushup is an intermediate compound strength exercise that works the triceps (upper arms), with the shoulders and chest 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 6.1 calories per minute.

Target: Triceps
Body part: Upper Arms
Equipment: Body Weight
Category: Strength
Mechanic: Compound
Force: Static
Sets × reps: 2-3 × 30-60 sec hold
Calories / min: ≈ 6.1 kcal

Primary muscles

Triceps
Core

Secondary muscles

Shoulders
Chest

How to do Plank Pushup

Start in a forearm plank.
Place one hand on the floor and press up, then the other, until you are in a high plank.
Lower back to one forearm, then the other.
Alternate the leading arm each rep.

Form tips

Keep your hips from rocking.
Widen your feet for more stability.

Plank Pushup alternatives

Band Lying Press Down

Triceps · beginner

Close Grip Barbell Bench Press (Variation 2)

Triceps · intermediate

Barbell Hooklying Bench Press Close Elbows

Triceps · intermediate

Close Grip Barbell Bench Press

Triceps · intermediate

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One Arm Cow Face Pose - Easy

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Incline Diamond Push Up on Bench

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Ring Dips

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Bench Triceps Dip Straight Legs

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Plank Pushup FAQ

What muscles does Plank Pushup work?

Plank Pushup mainly works the triceps in the upper arms. The shoulders and chest work as secondary muscles.

What equipment do you need for Plank Pushup?

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

How many sets and reps of Plank Pushup 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 Plank Pushup good for beginners?

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

How many calories does Plank Pushup burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Plank Pushup?

Other exercises for the triceps include Band Lying Press Down, Close Grip Barbell Bench Press (Variation 2), Barbell Hooklying Bench Press Close Elbows and Close Grip Barbell Bench Press.

For developers

Use Plank Pushup 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_53JS6N" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_53JS6N",
  "name": "Plank Pushup",
  "model": "male",
  "counterpartId": "ex_YO4PUB",
  "target": "Triceps",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_53JS6N/mp4-720.mp4?…",
    "poster": "https://…/ex_53JS6N/poster.jpg?…"
  }
}