Exercise · fitness · Health

Plank Variation with Plate Push

If you think a regular plank is not challenging enough, try this variation.  The key is to keep your back flat with little movement in your body while moving the plate through a “U” position.  Add this to your core workout and perform exercise for 45 seconds.

Breakdown of the Exercise

First, choose a weight that is challenging for you yet you can maintain good form throughout the entire exercise.  I chose a 25 pound plate for demonstration purposes and because of the surface.  I have used a 45 pound plate before on turf because it slides a little easier.   Next, set your feet about hip width apart and push yourself up into plank position.  The wider your feet are, the easier the exercise will be.  Start with the plate slightly in front of your head on one side of your body.  That arm should be out-stretched holding the plate.


The Fit and Fab Life

While keeping the core tight, pull the plate straight back until it is low enough to pass the other hand planted on the floor.

The Fit and Fab Life

The next part of the exercise may cause a slight shift of weight to allow for proper form.  You want to make sure you are pushing the plate from the starting side of the body to the other side.  Make sure you maintain a flat back.

The Fit and Fab Life

The Fit and Fab Life

You will have to transition your weight to the other side to resume the exercise.

The Fit and Fab Life

With a slight shift in weight, position your hand on the back of the plate so you can push up straight in front of you.  Push the plate so it is slightly in front of your head with your hand out-stretched holding the plate.

The Fit and Fab Life

The Fit and Fab Life

Repeat same movements in reverse to get the plate back to starting position.  Once you make the entire “U” shape, that counts as 1 repetition.  See how many repetitions you can finish in 45 seconds.  Remember, you want to maintain a flat back with minimal movement in the body throughout the entire exercise.  Keeping the movements slow and controlled will help.

Common Mistakes

  • People will push their hips up in the air so their back is not flat.
  • People will let their belly sag to the ground which creates a “dip” in the back and can put too much stress on the low back.
  • People will shift their weight too much while moving the plate in the “U” position.
  • Do not rush this exercise.  Use slow controlled movements allowing the core to fully engage during the entire exercise.



2 thoughts on “Plank Variation with Plate Push

  1. Hey there would you mind sharing which blog platform you’re using?

    I’m looking to start my own blog soon but I’m having a difficult time
    choosing between BlogEngine/Wordpress/B2evolution and Drupal.
    The reason I ask is because your layout seems different then most blogs and I’m looking for something completely unique.
    P.S Sorry for being off-topic but I had to ask!

    1. Hey Kristen,
      I actually went through blue host for the domain and WordPress for the blog. There are lots of different themes you can choose from on WordPress which is great. I have never used the other blogging sites so I don’t have anything to compare to, but so far WordPress has been great! Good luck with staring your blog! You will love it!

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