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Plank Push-Up Row

Exercise Profile

Body PartBack, Chest
Primary Muscles
Secondary Muscles
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Introduction to the Plank Push-Up Row

The Plank Push-Up Row is a comprehensive exercise that combines strength training and core stabilization, making it ideal for individuals seeking to enhance their upper body strength, core stability, and overall fitness. It's perfect for fitness enthusiasts of all levels, from beginners to advanced, as it can be modified to match individual fitness levels. This exercise is a great choice for those wanting to maximize their workout efficiency by targeting multiple muscle groups at once, improving balance, and boosting cardiovascular health.

Performing the: A Step-by-Step Tutorial Plank Push-Up Row

  • Lower your body into a push-up, keeping your elbows close to your body as you descend, then push back up to the starting position.
  • After the push-up, pull the dumbbell in your right hand up towards your chest, keeping your elbow tucked close to your body and your back straight.
  • Lower the dumbbell back down to the ground, then repeat the row movement with your left hand.
  • That completes one rep. Continue to alternate between push-ups and rows for your desired number of reps, ensuring your body remains in a straight line throughout the exercise.

Tips for Performing Plank Push-Up Row

  • Engage Your Core: Keep your core engaged throughout the exercise. This helps maintain a straight line from your head to your heels, which is essential for the effectiveness of the plank push-up row. A common mistake is to let the hips sag or pike up, which can put pressure on the lower back and reduce the effectiveness of the exercise.
  • Controlled Movement: When performing the row, pull the weight up to your chest level, keeping your elbow close to your body. Lower the weight in a controlled manner. Do not let it drop quickly as this can lead to injury. Also, avoid twisting your body during the row. This can be avoided by keeping your core

Plank Push-Up Row FAQs

Can beginners do the Plank Push-Up Row?

Yes, beginners can do the Plank Push-Up Row exercise, but it might be challenging as it is a complex movement that works several muscles at once, including the core, chest, back, shoulders, and arms. It's important to start with a light weight and focus on maintaining proper form. If it's too difficult, beginners can modify the exercise by doing it on their knees or performing the push-up and row separately until they build up strength. As always, it's recommended to consult with a fitness professional to ensure exercises are being done correctly to prevent injury.

What are common variations of the Plank Push-Up Row?

  • Single Arm Plank Push-Up Row: This variation focuses on one arm at a time, alternating between the left and right arm, to increase the intensity and challenge your balance.
  • Plank Push-Up Row with Knee Tuck: In this version, you add a knee tuck after each push-up and row, engaging your core even more and adding a cardio element to the exercise.
  • Elevated Plank Push-Up Row: By elevating your feet on a step or bench, this variation increases the difficulty of the exercise by adding more weight to your upper body.
  • Resistance Band Plank Push-Up Row: This variation involves using a resistance band wrapped around your feet and held in your hands, adding tension and making the exercise more challenging.

What are good complementing exercises for the Plank Push-Up Row?

  • Russian Twists: Russian Twists can enhance the benefits of Plank Push-Up Rows by focusing on the oblique muscles, which are engaged during the rowing movement, and improving overall core strength and stability.
  • Burpees: Burpees are a full-body exercise that complements the Plank Push-Up Row by incorporating both the push-up and plank positions, while adding a cardiovascular element that can increase overall fitness and endurance.

Related keywords for Plank Push-Up Row

  • Dumbbell Plank Push-Up Row
  • Back and Chest Exercise
  • Dumbbell Workout for Upper Body
  • Plank Push-Up with Dumbbell Row
  • Strength Training Exercise
  • Upper Body Workout with Dumbbells
  • Plank Push-Up Row for Back and Chest
  • Home Workout for Upper Body Strength
  • Dumbbell Exercise for Back and Chest
  • Plank Push-Up Row Strength Exercise