Chest
Push Up to Plank Row
A push up, then a row on each side from the top of your plank, with no weight. Your chest and arms do the push up, and your core works to stop you twisting each time a hand comes up.
- Works
- Chest, core, triceps, front shoulders, obliques
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Start in a high plank, hands under your shoulders and feet a little wider than your hips.
- 2Lower your chest toward the floor with your elbows at about 45 degrees, then push back up.
- 3At the top, lift one hand and pull that elbow back toward your hip, like you're rowing. Put the hand back down under your shoulder.
- 4Row the other side, then go into the next push up. One push up and a row on each side is 1 rep.
Cues
- Hips stay square as your hand comes up.
- Pull your elbow back toward your hip, close to your body.
- Move as one piece in the push up.
Common mistakes
- Hips twisting open. Widen your feet a little and keep the row small until you can stay square.
- Hips sagging. Squeeze your glutes and brace your core so your lower back doesn't dip.
- Rushing the rows. Pause for a moment with your elbow back before you put the hand down. That's where your core does the work.
Easier
Tiff's version is from her knees. Keep a straight line from your head to your knees.
Harder
Bring your feet closer together, or hold each row for 2 seconds.
Try it: 3 sets of 8 to 12 reps, or 30 seconds on and 30 off.
Can you do plank rows without weights?
Yes. Lifting a hand and pulling your elbow back still makes your core work to keep you from twisting. Adding a dumbbell makes your back work harder, but the bodyweight version is a good place to start.
