Core · Bodyweight
Roll Press Plank
How to do the roll press plank, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Isometric
- Mechanic
- Compound
How to do it
Begin in a forearm plank, then press up onto your hands one arm at a time into a high plank, then lower back down to your forearms. Roll smoothly through the up-up-down-down sequence while keeping your hips square and core tight.
- 1Feel your core fighting rotation as you press up and lower one arm at a
- 2time
- 3Engage your triceps and shoulders to drive each press
- 4Keep your hips level and squared to the floor throughout
Common mistakes
- Don't let your hips rock side to side as you switch arms
- Avoid sagging your lower back during the transitions
- Don't rush; control each press and descent
Muscles worked
The roll press plank mainly works the upper abs, lower abs, and obliques, with the triceps, front delts, mid chest, and glutes assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesPrimary
- TricepsSupport
- Front DeltsSupport
- Mid ChestSupport
- GlutesSupport
- ForearmsMinor
- Upper ChestMinor
- Lower ChestMinor
- LatsMinor
- Upper TrapsMinor
- QuadsMinor
- Hip FlexorsMinor
Kovo programs the roll press plank 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 June 2026.