Bench Plank to Push-up

Beginner Level of Difficulty

The bench plank to push-up is a beginner level upper body strength exercise that targets the shoulders, arms and core.


Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Picture of Triceps


Triceps are an often forgotten muscle group. Triceps are located on the opposite side of the biceps at the back of the upper arm. Well strengthened and defined triceps make the arm look bigger and sleeker (reducing the "flabby arm" look).

Equipment Used

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Exercise Instructions

bench plank to push-up - step 1

Step 1

Start in a push-up plank position on the bench.

bench plank to push-up - step 2

Step 2

Lower yourself down into a plank position.

bench plank to push-up - step 3

Step 3

Press your self back up into push-up position and repeat.