100kg PLANK

Planks, including weighted planks, can help you with core strength which you need for pushups. Think of core strength and situps come quickly to mind.  But that's only one core routine.  Like pushups, planks can be done many ways. 
 
And, like pushups, planks will strengthen your core, lots! 
Planks will also help you with other exercise routines which involve the core such as a 100 pushups challenge. 

Once you can do a 1 minute plank, start building variety (see below). The attempt at a  1 minute 100kg weighted plank in this video is an extreme example. For weighted planks use multiple routines consistently and progressively over several months.  Rollouts and superman pushups also help.  

But don't do weighted planks every day as it would be too taxing and you'd miss out on the benefits of so many other great core exercises to choose from.  Scroll for examples.

PLANK VARIATIONS


The are two basic types of plank. Static with no movement and Dynamic with movement.
The basic elbow plank is a static plank.  Below you will see examples of dynamic planks. 

If you've never done planks before then you could start with your knees and elbows on the ground or knees and hands... whatever is easiest.  Then feet and elbows (illustrated below). Finally feet and hands. Start with short time periods (eg. 10-30 seconds) three times per session (eg. within 10 minutes) and do your planks two to three times per week.

100 PUSHUPS PLAN

Mountain Climber Plank

Lift one knee up to your chest and then the other.  You can make this harder by speeding up the lift to the point where you are running on the spot.


Arm & Leg Raise Plank

More challenging than the leg raises.  If you don't feel confident with this then start with leg raisies or even alternating arm raises.

Up and Down Planks

Lift one elbow of the ground and place the hand only for this arm on the ground. Next push up using only this arm. Return to starting postion and repeat with the other arm.

Dumb Bell Plank Rows

Start with a light dumbell in one hand only and lift the dumbell to your side.  Repeat 6-10 times.  Then follow the same process with your other hand.  For a challenge, place a dumbell in each hand at the same time and alternated lifts. 

Plank Leg Raises

Choose from the large selection of latest pre-made blocks - jumbotrons, hero images, parallax scrolling, video backgrounds, hamburger menu, sticky header and more.

Basic Elbow Plank

An easier version of the basic elbow plank would be knees and hands or knees and elbows. You can progress to feet and hands which leads into and is good practice for the pushup.

GOOD FOR THE BONES 

Planks are a body weight resistance exercise.  Many studies have shown  that resistance training helps build bone density and health. This is
especially important as you get older where there is more risk of
bone disease.  As long as you don't over do it for your age 
and fitness level you can be confident of health benefits
from resistance exercises like pushups and planks.

SHARE THIS PAGE!