plank switches

Plank Switches are a dynamic plank variation that adds an exciting twist to your core workout. This exercise not only enhances your core stability, it also helps to build your upper body strength as you switch between plank positions.

If you’re looking for an efficient way to work your core and your upper body simultaneously, this exercise is for you.

Here we will delve into the muscles worked, how to perform Plank Switches, benefits, common mistakes to avoid, reps and sets, how to progress this exercise, how and where to fit it into your workout plan and finally other exercises targeting the same muscle groups.

Muscles Worked When Performing Plank Switches

Plank Switches primarily target the core muscles, but also engage the muscles in your shoulders, arms, and back, enhancing overall upper body strength and stability. See details of muscles targeted below:

Abs: Including the transverse abdominis which are your deeper core muscles.

Obliques: These are the muscles at the sides of your abdominals, which are fully engaged throughout this exercise.

Quads: The front thigh muscles play a big part in helping you to maintain your plank posture.

Deltoids: As you balance and move your weight through your hands or forearms, the shoulder muscles are fully engaged throughout the exercise.

Lower back: The lower back supports you as you maintain good posture throughout this exercise.

Pectorals: As you switch between the lower and higher plank position, your pecs are engaged from a secondary perspective.

Biceps: As you lift each hand off the ground to switch positions, the biceps are also being worked from a secondary perspective.

Triceps: The triceps, located at the back of the upper arm, are also active during plank switches. They work to extend the elbow joint as you lower your hand back down to the ground during the switching motion.

You can use the muscle highlighted image at the top of this page for a visual guide of the muscles worked.

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How to Perform Plank Switches

To perform Plank Switches, follow these simple steps:

1. Start: Begin in a low plank position, with your weight supported on your elbows and forearms, and your core tight and body in a straight line.

2. Switch: Transition to a high plank position by pushing up onto your hands while maintaining the plank position.

3. Return: Reverse the movement by returning to the low plank position on your elbows.

4. Reps: Keep your core engaged throughout the exercise, and continue switching between low and high plank positions for reps.

Benefits of Plank Switches

Some of the key benefits of performing Plank Switches are:

Core Stability and Strength: With this exercise you will target your entire core and keep it engaged through the exercise.

Upper Body Engagement: Develop shoulder, chest and arm strength. An excellent exercise for anyone who wants to build press up power.

Improved Coordination: Enhance your ability to control your body's position while it’s under tension.

Plank Switches: Common Mistakes to Avoid

When performing Plank Switches, avoid these common mistakes:

Overly Raised or Sagging Hips: Maintain a straight line from head to heels to avoid hindering your progress and putting unnecessary strain on your lower back.

Twisting: Avoid twisting your body as much as possible when you switch between the upper and lower plank position.

Don’t Lose Mind-Muscle Connection: Concentrate on engaging your core, especially the abs and obliques, throughout the exercise to ensure targeted results.

Reps and Sets

The number of reps and sets for Plank Switches should align with your fitness level and objectives:

Beginners: Start with simply mastering the move. This can be a tough exercise for anyone starting out, so 3 reps, if you’re new to this, is a valid set.

To determine how many reps/sets of Plank Switches you should start with, you first need to figure out how many reps you can comfortably perform. Then add 2, and perform that number of reps for 3 sets.

For example; let’s say you can perform 4 Plank Switches comfortably. Add 2 to make 6 reps. Perform those 6 reps 3 times over, allowing yourself sufficient rest inbetween.

Experienced lifters: You know your body and its abilities better than anyone, use your own judgment.

We recommend that you avoid performing more than 12 reps per set. If you’re comfortably performing 12 reps for up to 6 sets, it’s time to make the exercise more challenging.

How to Make Plank Switches More Challenging

Since this is a bodyweight exercise, there are some limitations in terms of adding weight to make this exercise more difficult, though it is possible. But before we discuss adding weight, let’s look at a couple of other ways you can make your Plank Switches more challenging.

One option is to perform them with your upper body raised on a step, so hands positioned on a step with your toes on the floor, or you can flip it and perform your Plank Switches with your feet raised on a step and your hands on the floor. What this does is shift the weight slightly forcing your muscles to hold your weight in this new position. Try it and see for yourself how this changes things.

Another thing you can do, as mentioned above, is add weight. The weight should be positioned on your back, this can be a weight plate, or a sand bag, something you can keep sturdy while performing the exercise.

How to Incorporate Plank Switches into Your Workouts

Plank Switches are most commonly used as a finisher exercise, so they’re best performed towards the end of your workout. Firstly, because it’s a bodyweight exercise and these should always be performed towards the end of your workout, but also because it’s an ab exercise. Your abs are some of your smaller muscle groups, so again, they are best worked towards the end of your workout. You should prioritise your bigger muscle groups and lifts at the beginning of your workout.

You can learn more about exercise order here.

Exercises That Work Similar Muscles to Plank Switches

Other exercises that work your core in a similar way to Plank Switches include regular Planks, Side Planks, or Spiderman Planks. You can also try any of the other Abs & Core Exercises available on our website.

Be sure to mix things up, incorporating a variety of these exercises into your routine can provide a well-rounded approach to core strengthening and development. If you become overly comfortable with an exercise, it’s a sure fire sign that you need to make it harder or try something else for a change.

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