Up and Down
Forearm-to-high plank transition (alternating arms) — combined trunk and shoulder endurance.
Level: Beginner
Primary: Cardio
Secondary: Full Body
Movement: Isolation
Type: Anaerobic Intervals (HIIT / Bootcamp / Circuit) Functional Fitness (Obstacle & Hybrid)
Equipment: Body Weight
Sports: Gymnastics MMA Wrestling
Target muscles
The shoulders, chest, and triceps drive the press up. The trunk and obliques resist the rotational pull through each transition.
How to perform
Setup
Begin in a forearm plank position.
Execution
Press up onto one hand, then the other to move into a high push-up position. Reverse back down to the forearm plank, alternating the leading arm each rep. Keep the hips stable.
Common mistakes
- Hips swaying side to side.
- Going too fast.
- Forgetting to alternate the leading arm.
- Sagging hips.
- Soft trunk.
Progressions and regressions
Regress to plank holds. To progress, work for time.
Programming notes
Combined endurance. 3 sets of 30-60 seconds, twice a week.
