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Elbows-Up and Down Dynamic Plank Alternative

12 substitute exercises that target the same muscles

1
Boxing Left Uppercut demonstration

Boxing Left Uppercut
2
Plank Arm Lifts demonstration

Plank Arm Lifts
3
Rotating Stomach Stretch demonstration

Rotating Stomach Stretch
4
Elbow Push-Up demonstration

Elbow Push-Up
5
Plank Thigh Tap demonstration

Plank Thigh Tap
6
V Sit Cross Punch demonstration

V Sit Cross Punch
7
Squat Thrust demonstration

Squat Thrust
8
Sitting Punch on a Padded Stool demonstration

Sitting Punch on a Padded Stool
9
Shoulder Tap demonstration

Shoulder Tap
10
Mountain Climber Slide with Towel demonstration

Mountain Climber Slide with Towel
11
Kneeling Shoulder Tap demonstration

Kneeling Shoulder Tap
12
Plank on Hands demonstration

Plank on Hands

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Elbows-Up and Down Dynamic Plank trains

Primary Obliques Rectus Abdominis

Secondary Deltoid Anterior Pectoralis Major Clavicular Head Triceps Brachii

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