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Elbow Up and Down Dynamic Plank

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The Elbow Up and Down Dynamic Plank is a challenging exercise that targets the core muscles, arms, and shoulders, enhancing overall body strength and stability. It is ideal for intermediate to advanced fitness enthusiasts who seek to intensify their workouts and boost their core strength. Incorporating this exercise into your routine can help improve your balance, posture, and athletic performance, while also boosting your body's calorie-burning potential.


Step-by-step guide:

  1. Push up from the ground one arm at a time into a push-up position, keeping your body as stable and straight as possible.
  2. Once you're in the push-up position, lower yourself back down one arm at a time to the original plank position.
  3. Ensure that your core is engaged and your back is straight throughout the exercise to maintain proper form.
  4. Repeat this movement for a set number of repetitions or for a specific time period, remembering to alternate the arm you start with each time.

Exercise Tips:

  • Controlled Movements: It's crucial to perform the exercise with slow, controlled movements. Rushing through the movements can lead to improper form and potential injury. When transitioning from your forearms to your hands, make sure to keep your core engaged and your body in a straight line. Avoid swaying or dipping your hips, which is a common mistake.
  • Elbow Alignment: When you push up from your forearms, ensure your elbow aligns directly under your shoulder. This helps to avoid unnecessary strain on your shoulder joints. A common mistake is to place the hands too far forward, causing the elbows to move out of alignment.
  • Breathing: It's


Can beginners do the Elbow Up and Down Dynamic Plank?

Yes, beginners can do the Elbow Up and Down Dynamic Plank exercise, but they may find it challenging as it requires a certain level of upper body strength and core stability. It's important to start slowly and focus on maintaining proper form. If it's too difficult, they can modify the exercise by performing it on their knees instead of their toes until they build more strength. As always, it's recommended to consult with a fitness professional or a doctor before starting any new exercise routine.

What are common variations of the Elbow Up and Down Dynamic Plank?

  • Another variation is the Knee Elbow Up and Down Dynamic Plank, where you start in a plank position but with your knees on the ground, then proceed to lower and raise your body using your elbows.
  • The Single Arm Elbow Up and Down Dynamic Plank is another variation, where you alternate between your left and right arm while performing the exercise, challenging your balance and strength.
  • The Incline Elbow Up and Down Dynamic Plank is a variation where you perform the exercise on an incline, like a bench or step, making it slightly easier and great for beginners.
  • Lastly, the Decline Elbow Up and Down Dynamic Plank is a more advanced variation where you place your feet on an elevated surface, increasing the difficulty and engaging your upper body more.

What are good complementing exercises for the Elbow Up and Down Dynamic Plank?

  • Mountain Climbers: Mountain climbers complement Elbow Up and Down Dynamic Plank by not only working the core muscles but also improving cardiovascular endurance, thus increasing the intensity of the workout.
  • Side Plank: The side plank is another related exercise as it also emphasizes core stability and strength, specifically targeting the oblique muscles, which complements the all-around core workout provided by the Elbow Up and Down Dynamic Plank.

Related keywords for Elbow Up and Down Dynamic Plank:

  • Bodyweight Exercise for Upper Arms
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  • Arm Strengthening Exercises
  • Bodyweight Plank Movements
  • Upper Arm Toning Exercises
  • Dynamic Elbow Plank
  • Bodyweight Upper Arm Workouts
  • Elbow Up and Down Plank Routine
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