Exercise – Iso Push-ups to Planks

We absolutely love the isometric position of the push-up. Take it up a notch by using this exercise to transition into the plank. This is a great calisthenics strength exercise for the triceps, shoulders, and torso that’s incredibly useful for many movement disciplines.

• Bent-armed strength for calisthenics – useful for push-ups, dips, and more
• Muscle-up and climb-up transitions for parkour
• Advanced plank and low cobra pose for yoga and your vinyasa flow

From the bottom position of a push-up, pull your elbows and hips back to transition your weight onto your forearms. One of the most difficult things here is our hips – try your best to maintain a strong hollow position to engage the chest and abdominal muscles. In this video example, you’ll notice the athlete may shift his feet a bit, that’s alright! You can also challenge yourself by keeping the feet in place.

The iso push-up to plank transition is pretty tough. When you can start knocking these out in sets, we challenge you to:

• Slow the transition down and work on grounding your weight through the hands
• Create a flow sequence by adding push-ups, tricep extensions, or iso push-up circles
• Try this on an incline or with your feet on an obstacle