What's the Difference - Forearm VS Pushup Plank

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In this video FitnessFAQ's delves deeper into the differences between a pushup and a forearm plank. The forearm plank is more challenging compared to the floor pushup plank due to a greater challenge occurring via gravity. In the pushup position the body is at a slight incline creating a natural advantage. The forearm plank is easier from a contact perspective as the forearms offer a larger surface area increasing the base of support. One way to make the pushup plank more challenging is to offset the incline by elevating the feet. Now the body is parallel with the floor and the demand is increased. FitnessFAQ's prefers the pushup plank with feet elevated as the movement demands more of the scapula stabilisers. This coupled with the specificity of hand contact means greater transferibility to bodyweight skills.

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[shparto]

Ever since I've began my fitness journey I always felt more like a gym rat rather than calisthenics athlete (if you can even call it like that). Planches and all the Isometrics felt like something out of my grasp. But one day I found you, Daniel. I feel like my approach towards fitness has drastically changed after that, I started to add more bodyweight exercises and now I use weights pretty much only to train legs and my weaker muscule parts. I also feel like my strenght is going in a better, more "full" direction, it's amazing! Thank you for all the videos you upload, Daniel. Your channel is a big inspiration to me as well as a great source of information. Please, keep doing what you're doing and thank you once again!

[NoahLarch]

That stool you were using at 1:22 made an appearance almost 4 years ago in the video that really got me started with bodyweight exercise.

[altuber_athlete]

This is the Ultimate Plank

2. Decide whether forearm plank or high plank.
3. Feet touching each other, i.e. one immediately beside another.
4. Forearms/hands as close as possible to each other.
5. Posterior Pelvic Tilt: contract abs *AND GLUTES* (GLUTES ARE VERY IMPORTANT).
6. Consciously, try to merge your legs, i.e. squeeeeze your hip adductors.
7. Extended hands/forearms further from your torso to make it harder (as seen in Extended Plank).
8. Add weight above hips or upper back. *Using your glutes avoids lower back pain*.

[javidiazgomez]

I didnt have thought about that elevated pushup plank form, thak youuu Daniel, I will implement this on my workouts

[dexistence]

Good video, you've actually changed my mind on this topic!

[emoore]

Thanks for the explanation. I find the forearm version easier, but it's because it was the one done in every workout. Only recently have I come across workouts incorporating the push up plank, which I find super hard. I need to work on them in order to do other exercises with the kettle bell.

[sdubrau]

Hi everybody, As usual Daniel is very interesting and informative. I'll offer a little suggestion : to elevate your feet, use a gym ball. As it will be harder to stay balanced your stabilizers will work a lot. That's very interesting because before long a one minute plank with elevated feet will be no challenge so this added benefit will be welcome.

[UNSTOPPABLEMOTIVATION]

Thanks for giving us the needed information! Your arguments are very understandable! Keep going!

[juliasummer]

This video is extremely interesting. I’ve always been told the forearm plank is the standard plank because this is what personal trainers use to gauge a client’s overall core strength however I’ve recently learned that the high plank is actually the standard plank but it’s not used in the personal training fundamental testing.

[elevatorman]

Thank you. I am starting my calisthenics journey with all isometric holds.

[Wirre]

I fucking love this man! So humble and giving soo much value. Thanks a lot man!

[Jonathanbodyweightstrength]

once you get good at the elevated feet straight arm plank you can move on to planche leans. Which means greater applicability to body weight training, thanks for the content Daniel

[jackigmen]

I 100% agree Mr Daniel . . . thanks a lot!

[rajivsrivastava]

Thanks for explaining the difference between the two types.

[davidkean]

great info...really enjoying the advice

[calisthenicsnerd]

Simple and effective. Great job Daniel!

[LordKhabal]

Huh. Interesting. I never really considered the difference between the two, and you make some good points. I'll give the push-up plank a shot in my workouts and see how it goes. Thanks for sharing! ☺️👍

[regprofant]

I really appreciate what you are doing you and red delta project.

[nynine]

You stuck it out despite the flies....thats mental strength !

[LiftYourselfFitness]

Great video and explanation as always, Daniel.