Plank with one arm and push up position
The front plank with arm lift push up position is a powerful exercise that targets the core, shoulders, and upper back. By lifting an arm while maintaining a plank position, athletes enhance their balance, stability, and overall functional strength. The exercise engages the rectus abdominis, obliques, deltoids, and trapezius, making it ideal for improving posture and reducing injury risks. Athletes benefit from this exercise as it bolsters core stability, crucial for performance in various sports, and enhances endurance for better athletic output.
| Primary muscle group: | FullBody |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Duration |
Community Averages
0:00:51
Avg. duration
Popularity
* Based on data from the Blaze community
Description
- 1Start in a push-up position with your arms slightly closer than shoulder-width apart and your feet wider than shoulder-width apart.
- 2Ensure your body forms a straight line from your head to your heels.
- 3Exhale as you lift one arm off the floor, keeping your hips and torso square.
- 4Hold this position for a count of two.
- 5Inhale as you lower your arm back to the starting position.
- 6Repeat the movement with the opposite arm.
- 7Continue alternating arms until you complete the prescribed number of repetitions.
Tips & Tricks
Keep Your Core Engaged: Activating your core muscles is crucial for maintaining stability. Imagine pulling your navel towards your spine to keep your middle section tight.
Maintain a Neutral Spine: Avoid arching or sagging your back. Your body should form a straight line from your head to your heels. This helps to reduce unnecessary stress on your lower back.
Distribute Your Weight Evenly: When you lift one arm, ensure that your weight is evenly distributed through your grounded arm and toes. This helps maintain balance and control.
Focus on Form Over Duration: It's better to hold the position correctly for a shorter time than to hold poor form for longer. Gradually increase your hold time as your strength and stability improve.
Breathe Steadily: Don't forget to breathe. Inhale and exhale smoothly and consistently to keep your muscles oxygenated and reduce fatigue.
Position Your Feet Wider: Starting with your feet wider apart can offer better stability as you build strength and balance. As you become more confident, you can bring your feet closer together.
Eyes Forward or Down: Keep your gaze slightly forward or down to maintain a neutral head position. This helps prevent neck strain and promotes better alignment.
Progress Gradually: If you're new to this exercise, begin by lifting your arm only a few inches off the floor. Increase the height and duration gradually as you become more comfortable.
Engage Your Glutes: Squeezing your glutes can help stabilize your hips and prevent them from rotating. This adds an extra layer of stability to your posture.
Use a Mirror or Record Yourself: If possible, perform the exercise in front of a mirror or record yourself to ensure your form is correct. This visual feedback can help you make necessary adjustments.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
