Plank Up-Down
Also known as: Plank Up Down, Up-Down Plank, Commando Plank, Plank Up-Downs
Plank Up-Down is a compound strength exercise using body only that trains the abdominals.
StrengthBody OnlyBeginnerCompoundPush
Primary muscles: Abdominals
Secondary muscles: Shoulders, Triceps
How to do it
- Start in a forearm plank with your elbows under your shoulders and your feet hip-width apart.
- Place one hand on the floor, then the other, pressing up into a high plank.
- Lower back down onto one forearm, then the other, to return to the forearm plank.
- Keep your hips square and still throughout, and switch the leading arm each rep.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Plank Up-Down from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Abdominals volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
