Exercise library / Core
Up-down plank
Core · Bodyweight
Sets, reps and RIR
Sets3 to 5
Reps6 to 15
RIR1 to 2
Load is fixed, so progress by adding reps first, then by slowing the lowering phase, then by adding weight.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Abs.
Secondary: Triceps, Front delts.
What it is called elsewhere
- Norsk Planke opp og ned
- Svenska Plankan upp och ner
- Dansk Planke op og ned
- Deutsch Up-Down Plank
- Español Plancha arriba y abajo
- Italiano Plank up-down
- Português Prancha sobe e desce
- Русский Планка вверх-вниз
- Français Planche montée-descente
Related core exercises
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.