Plank Switches
Plank switches combine the stability of a plank with dynamic movements to train the core muscles, as well as the shoulders and arms. Compared to static planks, the movement from a forearm position to a hand support position adds an extra challenge, as the body must be kept stable during the transition. The focus of this exercise is on strengthening core stability, while the alternating shifts in support also require pressing strength.
Plank Switches - the correct execution
- Start in the push-up position
- Place hands shoulder width apart
- Make sure the core is firm and push the lower back out upwards (PPT)
- Follow with the other arm
- Switch one arm from the hand to the forearm
- Follow with the other arm
- Then press back into the push-up position one after the other
The exercise Plank Switches is intended to be used as a hypertrophy exercise.
Which muscles are trained by Plank Switches?
Primary trained muscles for Plank Switches
Abs - The rectus abdominis, also known as the "abs," runs vertically along the front of the abdomen. It is responsible for bending the torso forward, such as during sit-ups, and lifting the pelvis. This muscle stabilizes the torso, supports the spine, and helps maintain good posture.
Secondary trained muscles for Plank Switches
Chest - The pectoralis major muscle is the large muscle on your chest. It helps you bring your arm towards your body and rotate it inward.
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
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