Core · Bodyweight
Plank to Push-up
How to do the plank to push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Timed hold
- Movement
- Core Hold
- Mechanic
- Compound
How to do it
Start in a plank position with hands slightly wider than shoulder-width. Bend your elbows to lower your chest toward the floor while keeping your body straight. Press back up to the starting position.
- 1Squeeze your chest as you press or bring your arms together; the effort should come from your pecs
- 2Press straight out from your chest with elbows at a comfortable angle; you should feel your chest and triceps
- 3Move deliberately and with control rather than relying on speed or momentum
Common mistakes
- Don't feel pain or strain in unrelated areas; adjust your load or range if you do
- Don't flare your elbows too wide or bounce the weight; avoid excessive arching in your lower back
- Don't use momentum or rush through the reps, quality trumps quantity
Muscles worked
The plank to push-up mainly works the upper abs and lower abs, with the obliques, glutes, and front delts assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesSupport
- GlutesSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- QuadsMinor
- HamstringsMinor
Kovo programs the plank to push-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed April 2026.