The push-up plank enables your muscles to get strong. It’s a great exercise to help increase your push up strength, while also developing a bulletproof core.
Make sure to hold a strong plank position and a neutral spine during the whole time. Squeeze your legs and glutes to hold your buts as stable as possible. To maximize the challenge here, focus on holding your hips square throughout the entire time. Lower yourself down onto your forearms and press back up to your hands, keeping your body as rigid as a board.
Complete this workout properly and slowly to get the maximum results. Don’t rush.
Begin with a high plank position with your arms straight and keeping your hands exactly underneath your shoulders.
Squeeze your abdominals and your glutes, and pack your shoulders. Head and neck should stay neutral, with your eyes looking a mirror in front of you or forwards.
Holding your body in a firm plank position, lower down onto your left forearm, followed by the right, so you’re in a forearm plank.
By keeping your core tight and squeezing your legs, push your right hand towards the ground, followed by the left, to press back up to a high plank.
To make this exercise more advanced, place your feet close to each other. Keep focusing on your buts completely square.
Rocking Your Hips Side to Side
The biggest difficulty in the push-up plank arises from stabilizing your buts. You have to squeeze your glutes and abdominals in order to keep square hips as you lower down to your forearms and push back up.
Wobbling your hips to each side makes this move easier, and eliminates the anti-rotational abdominal benefits that make this exercise more favorable. Motivate yourself to squeeze your legs, glutes, and abdominals to restrict those hips from moving.
Dropping Your Head & Neck
No doubt, your head is heavy. But you shouldn’t let your head and neck drop downwards while doing a plank. During this whole exercise, you have to hold your neck neutral and your gaze forward. Keeping your gaze just a few inches forwards from your hands will be an ideal case.
Dropping your head down during the push-up plank distorts forward head posture. In other words, it also means that you’re probably rounding your shoulders forward. And this signifies that you’re no longer getting the posture-improving results of the plank workout. Now, you’re indicating a poor posture, and could eventually result in back and neck pain as a result.
Dropping Your Hips
The most advanced form of plank workout that most professionals recommend is to keep your head, shoulders, hips and ankles all in one straight line. If your hips are more close to the ground than your shoulders, then your abdominals aren’t doing their job.
Dropping your hips puts a lot of stress on your lumbar spine, and discontinues all of the abdominal strengthening benefits. So for maximum results and benefits lift those hips enough to keep them in line with your shoulders, then squeeze your glutes and abs to keep them there.
I have seen most of the beginners in the gyms near me who don’t have enough knowledge about this exercise doing it wrong.