A well-rounded upper body strength routine is essential for overall fitness and functional movement. The dynamic duo of planks and push-ups offers a comprehensive approach to building strength in your chest, shoulders, arms, and core. In this article, we’ll explore a variety of plank exercises, including advanced versions, as well as diverse push-up variations. Additionally, we’ll discuss the importance of not neglecting other upper body muscles, and incorporating exercises for the upper back and shoulders.
The beauty of most of these exercises is that they require only your own body weight or have versions of them that can be done with body weight. Some light weights and resistance bands can be helpful though for sure. You can start at home if you’d like and work up to hitting the gym, or keep training at home with more advanced versions of these exercises.
Plank Exercises: Building a Solid Core Foundation
Traditional Plank
The traditional plank is the foundation for building core strength. Begin in a push-up position, supporting your body on your forearms and toes. Keep your body in a straight line from head to heels, engaging your core muscles. Hold this position for as long as you can, gradually increasing the duration as your strength improves. As you advance, try adding a 25-pound weight onto your upper back. More advanced – get a 45-pounder involved.
Side Plank
Targeting the obliques, the side plank is performed by lying on your side, propping your upper body on your elbow, and lifting your hips off the ground. Hold the position on one side and then switch. This exercise enhances lateral stability while working the entire core. Once again, adding weight as you get more advanced is optimal.
Plank with Shoulder Taps
Add an element of instability to your plank by incorporating shoulder taps. In the plank position, lift one hand off the ground and touch the opposite shoulder. Alternate between sides, engaging your core to maintain balance.
Plank to Downward Dog
Transition between a plank and downward dog for a full-body stretch and engagement. Start in a plank position, then lift your hips toward the ceiling, forming an inverted V. Return to the plank and repeat, promoting flexibility and core strength.
Plank with Knee-to-Elbow
Intensify your plank by bringing your knee toward your elbow in a controlled manner. This movement targets the obliques and deepens the engagement of your core muscles.
Reverse Plank
Targeting the posterior chain, the reverse plank involves sitting on the floor with your legs extended and hands behind you. Lift your hips toward the ceiling, creating a straight line from head to heels. This exercise engages the core, glutes, and shoulders.
Up-Down Plank
Start in a high plank position, then lower down to your forearms one arm at a time and return to the starting position. This dynamic plank variation challenges your core stability and upper body strength.
Push-Up Variations: Sculpting the Chest and Arms
Traditional Push-Up
Begin in a high plank position with your hands slightly wider than shoulder-width apart. Lower your chest toward the ground, keeping your body in a straight line, and push back up. This classic exercise targets the chest, triceps, and shoulders.
Wide Grip Push-Up
Widen your hand placement for a wide grip push-up, emphasizing the chest muscles. This variation also engages the shoulders and provides a different challenge to your upper body.
Diamond Push-Up
Bring your hands close together under your chest to form a diamond shape with your fingers. This targets the triceps and inner chest, adding intensity to your push-up routine.
Staggered Push-Up
Vary your hand placement by placing one hand slightly forward and the other slightly back. This staggered position challenges your stabilizing muscles and provides a unique stimulus to your chest and arms.
Plyometric Push-Up
Add explosiveness to your routine with plyometric push-ups. Push off the ground forcefully, allowing your hands to leave the ground. This variation enhances power and strength in the upper body.
Decline Push-Up
Elevate your feet on a bench or step to perform decline push-ups. This targets the upper chest and shoulders, adding an extra challenge to your push-up routine.
One-Arm Push-Up
Master the one-arm push-up for an advanced upper-body challenge. Begin in a staggered hand position, gradually progressing to a single-arm push-up as strength and stability increase.
Upper Back and Shoulder Exercises: Balancing the Equation
Face Pulls
Utilize resistance bands or cable machines for face pulls. This exercise targets the upper back and rear shoulders, improving posture and balancing the muscles worked during push-ups.
Dumbbell Rows
Hold a dumbbell in each hand and hinge at the hips, keeping your back straight. Pull the dumbbells toward your chest, engaging the upper back muscles. Dumbbell rows enhance unilateral strength and balance.
Shoulder Press
Strengthen the deltoids with shoulder presses. Lift dumbbells or a barbell overhead, extending your arms fully. This exercise targets the shoulders and complements the push-up by working the opposing muscle groups. To just use body weight, try doing push-ups that focus on the shoulders by bending your body at the waist so you are hitting the muscles from a different angle.
Lat Pulldowns
Use a cable machine for lat pulldowns to target the lats and upper back. This exercise enhances pulling strength and complements the pushing motion of push-ups. Pull-ups are the choice if you only have your body weight to work with. Find ways to get assisted pull-ups if you can’t do very many.
Lateral Raises
Isolate the lateral deltoids with lateral raises. Lift dumbbells to the sides, keeping a slight bend in the elbows. This exercise contributes to well-rounded shoulder development.
Inverted Rows
Perform inverted rows using a bar or suspension trainer. Lie under the bar, grasp it with an overhand grip, and pull your chest toward the bar. This bodyweight exercise targets the upper back and biceps.
Rotator Cuff Exercises
Prioritize rotator cuff health with external and internal rotation exercises using resistance bands or light dumbbells. These exercises enhance shoulder stability, crucial for overall upper-body strength.
Sample Plank and Push-Up Routine
Day 1: Core and Push-Up Mastery
- Warm-Up:
- Jumping jacks: 3 sets x 1 minute
- Arm circles: 2 sets x 1 minute (30 seconds forward, 30 seconds backward)
- Core Focus:
- Traditional Plank: 4 sets x 30-60 seconds
- Plank with Shoulder Taps: 3 sets x 12 taps each side
- Side Plank (both sides): 3 sets x 30 seconds
- Push-Up Power:
- Traditional Push-Up: 4 sets x 10-15 reps
- Wide Grip Push-Up: 3 sets x 12 reps
- Diamond Push-Up: 3 sets x 10 reps
- Upper Back Bonus:
- Dumbbell Rows: 3 sets x 12 reps per arm
- Pull-ups or Pulldowns: 3 sets x 12 reps
- Face Pulls: 3 sets x 15 reps
Day 2: Active Recovery and Cardio
- Light cardio (e.g., brisk walking, cycling, or swimming): 30-45 minutes
- Yoga or stretching routine: 20 minutes
Day 3: Advanced Planks and Shoulder Sculpting
- Warm-Up:
- Jump rope: 3 sets x 2 minutes
- Arm swings: 2 sets x 1 minute (30 seconds forward, 30 seconds backward)
- Advanced Plank Challenge:
- Straight-Arm Plank: 4 sets x 30 seconds
- Plank to Downward Dog: 3 sets x 12 reps
- Reverse Plank: 3 sets x 45 seconds
- Push-Up Intensity:
- Plyometric Push-Up: 4 sets x 8-10 reps
- Decline Push-Up: 3 sets x 12 reps
- One-Arm Push-Up Progression: 3 sets x 6-8 reps (modify as needed)
- Shoulder Sculpting:
- Shoulder Press: 4 sets x 10-12 reps
- Lateral Raises: 3 sets x 15 reps
Day 4: Rest or Light Activity
- Rest day or engage in light activities like walking or cycling.
Repeat the cycle for the next training week, making sure to gradually increase the intensity and challenge yourself as your strength improves. Listen to your body, and if needed, modify exercises based on your fitness level. Always prioritize proper form to prevent injuries and maximize the effectiveness of each workout.
Achieve Upper Body Mastery
Incorporating a variety of plank and push-up variations, along with targeted exercises for the upper back and shoulders, forms a comprehensive upper body strength routine. Whether you’re a fitness enthusiast looking to challenge yourself or a beginner aiming to build a foundation, this routine provides a roadmap to a stronger, more balanced upper body. Remember to start with variations that match your current fitness level, gradually progressing as your strength increases. With dedication and consistency, you’ll be on your way to mastering upper body strength and achieving your fitness goals.
