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Plank Up-Down — abs compound exercise in the LIFTAG library

Plank Up-Down

Compound · Weight × reps · Time

Begin in a forearm plank with elbows under shoulders and feet slightly wider than hip width. Reverse the sequence one arm at a time and alternate the leading side. The up-down plank combines anti-rotation trunk control with repeated work for the shoulders, chest, and triceps. Use a mat for the elbows, widen the feet or elevate the surface to regress, and stop before fatigue causes the hips to twist or the shoulders to collapse.

IN THE APP

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Scan the machine's QR tag and this exercise opens ready to log: sets, rest timer, PRs, and your whole progression for Plank Up-Down.

FOUND ON THESE MACHINES

HOW TO DO PLANK UP-DOWN

  1. Place one palm under its shoulder, press to that hand, then plant the other palm to reach a high plank.
  2. Keep the ribs and pelvis aligned, minimize side-to-side rocking, and place each hand rather than rushing.

FREQUENTLY ASKED QUESTIONS

Open Plank Up-Down in LIFTAG, or tap the NFC tag / scan the QR code on the machine at a partner gym. Log each working set as weight × reps · time. The rest timer starts after you save the set, and PRs plus estimated 1RM update automatically.

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