Plank with one arm and push up position

Exercise overview

Primary muscle group: Full Body

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Duration

Average duration per set*: 0:00:55 (h:mm:ss)

Description: Start in a push-up position with your arms slightly closer than shoulder-width apart and your feet wider than shoulder-width apart. Ensure your body forms a straight line from your head to your heels. Exhale as you lift one arm off the floor, keeping your hips and torso square. Hold this position for a count of two. Inhale as you lower your arm back to the starting position. Repeat the movement with the opposite arm. Continue alternating arms until you complete the prescribed number of repetitions.

Exercise ID: 00085

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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