Push Up Plank
Plane of Motion
Sagittal
Muscle Focus
Anterior Spinal Stabilizers & Spinal Flexors
Rectus Abdominis, External Oblique, Internal Oblique, Transversus Abdominis
Maintains lumbo-pelvic stabilization during the walkout and the pushup.
The spinal flexors round the spine to roll down and up.
Shoulder Flexors
Anterior Deltoid, Pectoralis Major, Coracobrachialis, Biceps Brachii
Swings the arm forward during the walkout.
Eccentrically contract as the chest lowers to the mat in the push up.
Work with the elbow extensors to lift the chest away from the mat as the elbows straighten in the pushup.
Scapular Abductors (Protraction)
Serratus Anterior, Pectoralis Minor
Keeps the scapulae wide and provides an anchor point by pressing the hands into the mat.
Elbow Extensors
Triceps Brachii, Anconeus
Eccentrically contract as the elbows bend in the pushup.
Concentrically contract as the elbow straightens in the pushup.
Keeps the arm straight on the walk out.
Other Muscles at Play
Spinal extensors and posterior spinal stabilizers help assist in lumbo-pelvic stabilization in the walkout and the pushup.
Hip extensors engage in the plank position and co-contract with the anterior stabilizers for lumbo-pelvic support.
Hip flexors assist the spinal stabilizers to keep the hips from dropping down during the walkout.
Knee extensors
Shoulder extensors shift the torso forward over the arm during the walk out.
Objectives
Increase overall body strength while preserving stability and control in the spine and torso.
Focus on scapular stabilization when rolling down and walking out on the mat.
Build strength in the triceps, mid-back and chest in the push up.
Strong arms are essential, and correct hand placement is crucial for guiding the body forward and back during the walking phases.
Engaging the abdominals to control the roll up and down and in the walking phases to create balance and control.
Focus on breathing to synchronize the movement.