Struggling with pushups? Maybe you want to incorporate them into your training or just make them stronger. There’s one move you need in your prep game: the elbow to hand plank.
It looks simple—but don’t let that fool you. This dynamic plank variation does more than just fire up your core. It builds the shoulder stability, trunk control, and upper body strength you need to master pushups and prevent injuries while doing them.
Let’s break it down.
What Is the Elbow to Hand Plank?
The elbow to hand plank, also known as a plank-to-push-up, is a movement where you transition from a forearm plank up to a high plank (on your hands), and then return back down to your elbows—on repeat.
It’s slow, controlled, and way more demanding than it looks.
Muscles Worked in the Elbow to Hand Plank
This one checks all the boxes when it comes to full-body engagement:
Shoulders – Especially your deltoids and stabilizers
Triceps – Key for pushing strength
Core – Multiple muscles in this group are engaged to keep you stable and from swaying
Chest – You’ll feel the pecs firing as you stabilize and press
Back – Lats and mid-back muscles assist with control
In short: it’s a powerhouse of a move for upper body and core strength.
Why the Elbow to Hand Plank Preps You for Better Pushups
Pushups aren’t just about brute strength—they’re about control. If your hips sag, your shoulders collapse, or your core loses tension, your pushup form tanks.
Here’s why the elbow to hand plank is such a smart way to build up to pushups:
Trains shoulder stability – You’ll need this to lower into and push out of a strong pushup position.
Teaches body awareness – Keeping your hips level and core tight mimics perfect pushup mechanics.
Builds endurance – Pushups require time-under-tension strength. So does this move.
Expose imbalances – Notice if one arm pushes more or if your hips always drop on one side. That’s feedback you can use.
Whether you’re a pushup rookie or rebuilding after an injury, this is one of those “do-it-every-workout” kind of movements.
How to Do the Elbow to Hand Plank
- Start in a forearm plank position—elbows under shoulders, body in a straight line.
- Press up through one hand to bring yourself to a high plank.
- Follow with the other hand, landing in a strong pushup position.
- Lower back down one elbow at a time with control.
Alternate your lead arm with each rep.
Pro tip: Keep your hips as steady as possible and move slowly. This isn’t a race—it’s a challenge of strength and control.
When to Use It
This one’s versatile. Add the elbow to hand plank to:
- Your warm-up for push or core days
- A finisher to tax your core and shoulders
- A mobility circuit when you want to work on stability and strength at once
- Or in recovery phases when building back pushup capacity post-injury
At Mobility-Doc, we’re all about smarter training that helps you move better. The elbow to hand plank is a perfect example: it targets the exact mechanics you need to level up your pushups, stay injury-free, and build a solid foundation.
Your pushups are only as strong as your plank. So start here—build the strength, control, and awareness that carries over into everything else you do.
Wrist Pain Stopping You?
If you’re dealing with wrist pain in push up position check out this blog for tips to improve your wrist extension and get rid of that pesky pain!
