From the top position, pick up your left hand and lower down on to your left elbow and forearm by placing your elbow directly under your shoulder. Repeat this for ...SkiptocontentHowtodoAlternatingPush-upPlankBacktoExercisesDifficulty:MediumImpactLevel:NormalTargetBodyParts:abs,triceps,upperback,shouldersInstructionsStartatthetopofthepushuppositionwithyourhandsonthefloor,armsstraightandunderneathyourshoulders.Stepyourfeetbackbehindyouandliftyourknees.Engageyourglutes,tenseyourlegsandbraceyourcoretokeepyourbodyrigid.Fromthetopposition,pickupyourlefthandandlowerdownontoyourleftelbowandforearmbyplacingyourelbowdirectlyunderyourshoulder.Repeatthisforyourrightarm,untilyouareinanelbowplankposition.Keepyourbodystrongandfirmthroughthemovementandavoidlettingyourhipssagorstickup.Imagineastraightlinerunningfromthecrownofyourheaddowntoyourfeet.Fromthebottomposition(plank)pickupyourleftarmandplaceyourlefthandonthefloorunderneathyourleftshoulder.Pushdownintoyourlefthandtoliftyourbodyupawayfromthefloorandatthesametime,pickupyourrighthandandplaceitonthefloorunderneathyourrightshouldertoreturnyoutothestartposition.Repeattheentireloweringtoplankandpressingbacktopush-upposition,butstartwithyourrightarmthistimetolowerfirstandpush-upfirst.Changearmseverytimeyoucompleteafullupanddowncycle.HowtomakeAlternatingPush-upPlankeasierAswithpush-upandplanks,youcanmakethisexerciseeasierbyperformingitonyourkneesinsteadofyourtoes.Chekoutourpush-uponkneesandplankexercises.PlankWallPush-upsPushUponKneesHowtomakeAlternatingPush-upPlankmorechallengingOnceyoucanperformthiswellwithfeetonthefloor,youcouldtryincreasingtheheightofyourfeetbyputtingthemuponastep,lowchairorbench.Anotheralternativeistoslowthemovementdownasifyouaredoingitinslowmotionandreallyfocusonkeepingthehipsandshouldersstable.BesuretolookoutforouradvancedplankexerciseslikePlankSideWalk,PlankwithArmLift,andTwo-PointPlankaswaystoprogressandaddvariety.Push-upandRotationShoulderTapPush-upsPlankSideWalkPlankwithArmLiftTwo-PointPlankLookingtoaddth