Elbow-Up and Down Dynamic Plank

Instructions

1
Start in a full plank position with hands shoulder-width apart, feet together, body in a straight line from head to heels, core engaged and neutral spine maintained.
2
Ensure hands are directly under shoulders, toes are on the ground, and engage your core by bracing abdominals as if preparing for impact.
3
Slowly lower your body by bending at the knees and hips simultaneously, bringing knees toward chest while maintaining plank alignment with hands remaining planted.
4
Drive knees forward and up toward chest in a controlled manner, then extend legs back to full plank position, returning to starting position with core fully engaged.
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Pectoralis Major, Anterior Deltoid
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Elbow-Up and Down Dynamic Plank because it challenges the Rectus Abdominis through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Chest, Upper Arms region.

Benefits

  • Allows for a natural movement path that closely mimics functional daily activities.
  • Improves overall Chest, Upper Arms stability and proprioception during heavy loads.
  • Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Exercise Variations

  • Dumbbell Elbow-Up and Down Dynamic Plank
  • Cable Elbow-Up and Down Dynamic Plank
  • Banded Elbow-Up and Down Dynamic Plank

Beginner Tips

If you are new to the Elbow-Up and Down Dynamic Plank, focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions