Plank Push-up Row

Plank Push Up Row


This exercise involves starting in a plank position, performing a push-up, and then completing a row on each arm. It targets the chest, shoulders, back, and core muscles.

Muscle Group

Equipment Required

Plank Push-up Row Instructions

  1. Start in a plank position with your hands directly under your shoulders and your feet hip-width apart.
  2. Lower your body down into a push-up, keeping your elbows close to your body.
  3. As you push back up, lift one hand off the ground and pull your elbow back, bringing a dumbbell up to your side.
  4. Lower the weight back down and repeat on the other side.
  5. Repeat the push-up and row on each side for the desired number of reps.

Plank Push-up Row Form & Visual

Plank Push Up Row

Plank Push-up Row Benefits

  • Strengthens core muscles
  • Improves upper body strength
  • Increases stability and balance
  • Engages multiple muscle groups at once
  • Can be done anywhere without equipment
  • Can be modified for different fitness levels

Plank Push-up Row Muscles Worked

  • Triceps
  • Chest
  • Shoulders
  • Back
  • Core

Plank Push-up Row Variations & Alternatives

  • Plank with alternating arm and leg lifts
  • Push-up with a shoulder tap
  • Renegade row with a push-up
  • Plank with a side arm balance
  • Push-up with a knee tuck