What To Know
- In the realm of bodyweight exercises, push ups and planks stand tall as two titans of strength and endurance.
- Push ups require a range of motion in the shoulders and wrists, enhancing flexibility and joint health.
- Can I do both push ups and planks in the same workout.
In the realm of bodyweight exercises, push ups and planks stand tall as two titans of strength and endurance. Both exercises engage multiple muscle groups, but they differ in their primary focus and technique. This blog post delves into the intricacies of push ups vs planks, comparing their benefits, muscles worked, and which one may be better suited for your fitness goals.
Muscles Worked: Push Ups vs Planks
Push Ups:
- Chest (pectorals)
- Triceps
- Shoulders (deltoids)
- Core (abdominal and back muscles)
Planks:
- Core (abdominal and back muscles)
- Shoulders (stabilizing muscles)
- Hips (gluteus muscles)
- Legs (quadriceps and hamstrings)
Benefits of Push Ups
- Upper Body Strength: Push ups primarily target the chest, triceps, and shoulders, building upper body strength and muscle mass.
- Core Stability: While the primary focus is on the upper body, push ups also engage the core muscles, improving stability and posture.
- Flexibility: Push ups require a range of motion in the shoulders and wrists, enhancing flexibility and joint health.
Benefits of Planks
- Core Strength and Stability: Planks are renowned for their ability to strengthen the core muscles, including the abdominals, obliques, and lower back.
- Improved Posture: By engaging the core and stabilizing the spine, planks promote better posture and reduce back pain.
- Metabolic Boost: Planks are an isometric exercise, meaning they involve holding a static position. This type of exercise increases metabolic rate and burns calories even after the workout.
Which Exercise is Better for Your Goals?
The choice between push ups and planks depends on your individual fitness goals.
For Upper Body Strength: Push ups are the clear choice for building upper body muscle mass and strength.
For Core Strength and Stability: Planks excel at strengthening the core and improving posture.
For Beginners: Planks are generally considered more accessible for beginners, as they require less upper body strength than push ups.
Proper Form and Technique
Push Ups:
- Start in a plank position with your hands shoulder-width apart.
- Lower your chest towards the ground by bending your elbows.
- Push back up to the starting position, keeping your core engaged.
Planks:
- Position your forearms on the ground, shoulder-width apart, with your elbows aligned below your shoulders.
- Step back until your body forms a straight line from head to heels.
- Hold the position, engaging your core and keeping your hips and back stable.
Variations and Progressions
Push Ups:
- Incline Push Ups: Performed on an elevated surface to reduce resistance.
- Decline Push Ups: Performed on a lowered surface to increase resistance.
- Plyometric Push Ups: Involve an explosive upward movement.
Planks:
- Side Planks: Performed on one side, targeting the obliques and waist.
- Spiderman Planks: Involve bringing the knee towards the elbow.
- Plank Jacks: Similar to jumping jacks, but performed in a plank position.
Safety Considerations
- Push Ups: Consult with a healthcare professional if you have any shoulder or wrist pain.
- Planks: Avoid holding the plank position for too long, especially if you have back problems.
Key Points: The Push Ups vs Planks Verdict
Push ups and planks are both excellent bodyweight exercises that offer a range of benefits. Push ups focus on upper body strength, while planks prioritize core strength and stability. The best choice for you depends on your fitness goals and abilities. By incorporating both exercises into your routine, you can reap the benefits of both worlds and achieve a balanced and effective workout.
What You Need to Know
Q: Which exercise is harder, push ups or planks?
A: It depends on your fitness level. Push ups require more upper body strength, while planks are more challenging for core stability.
Q: Can I do both push ups and planks in the same workout?
A: Yes, you can incorporate both exercises into your routine for a comprehensive workout.
Q: How often should I do push ups and planks?
A: Aim to perform push ups and planks 2-3 times per week. Start with a manageable number of repetitions and gradually increase as you get stronger.
