Male

Elbow Up and Down Dynamic Plank

Muscles involved

Executing the Elbow Up and Down Dynamic Plank requires total focus, but mastering its technique fills you with genuine confidence. Using nothing more than your body weight, you transition smoothly between your forearms and hands, feeling your abdomen brace hard to keep your hips completely stable without rocking side to side. With every rep, your triceps burn as you push off the floor with power and precision. A great set feels intensely rewarding: you experience a rock-solid core, controlled breathing, and full command over your body alignment. That feeling of stability proves you are executing the movement with proper form.

How to do it

1. Start in a forearm plank, keeping your abdomen firm. 2. Lift one hand at a time until you are in a high plank. 3. Briefly pause before descending again to your forearms. 4. Alternate arms, keeping your hip stable.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your core activated to prevent your hips from swaying. - Perform the movement in a controlled manner, without rushing. - Alternate the leading arm with each repetition to balance the effort.