Planks, plank days, and their substitutions

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    Planks, plank days, and their substitutions

    Hello, my fellow Darebees!

    I have a question regarding planks, their variations, and plank days on various programs (like Back&Core and Athena's Playground, for example).

    I have a quite weak upper body, and I find it difficult to do any manipulations in a plank position.[LIST=1][*]Holding regular planks is fine - I can do about 20-30 seconds of that.[*]Elbow planks - can't get into position.[*]Side planks - only on the forearm, 10-15 seconds, lots of trembling.[*]Rotating planks - on a good day.[/LIST]You get the idea. When doing those exercises, it's mostly my wrists that hurt like hell. When having to hold myself up with one arm, the left usually wants to give out really quickly, the right one is a bit better. (If you're wondering, my push-ups are inclined, on a windowsill that's just below my hips.)

    My question is this - is there any exercise I could substitute the planks with for plank days?

    Additional question could be about the most effective way of strengthening my upper body. But that's less important right now.

    Thank you for reading over my slight problem.

    #2
    Are any of those easier if you are on your knees instead of in a full plank position? I replaced lots of plank things with knee variations for a while. Or probably any of the pushup modifications shown in this article on modifications: https://darebee.com/modifications.html

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      #3
      I don't if I should open a separate topic, I thought it's better to add my question here.

      It is about counting the "up and down plank"; in B&C day 9, I should do 10 reps. My understanding is, I lower my right part and then lift it again, so this is one, correct? then repeat the same for left part, down and up. Each up and down is 1 rep, repeat each part 10 times.

      Please correct me if I'm mistaken.

      Thank you

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        #4
        Elbow plank > up (Full Plank) > down again to Elbow plank = 1 rep
        All two arms rise and go down, one at a time, of course

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          #5
          Originally posted by Fremen View Post
          Elbow plank > up (Full Plank) > down again to Elbow plank = 1 rep
          All two arms rise and go down, one at a time, of course
          Understood! Thank you for the clarification

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            #6
            I was like that, too, when I started out.
            Like Kanary says, you can do them on your knees.

            I recommend you keep building up your planking time if you want a strong core, which in turn helps reduce your wrist pain and make push-ups easier.

            You can also keep doing other abs and core exercise to improve your abs, which will enable you to plank longer. Same with side plank, keep working on it, or do side-abs/oblique exercises like sitting twists, knee to elbows, or side leg raises. Those exercises will help you build strength for side plank.

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              #7
              What do you mean by "can't get into position" for elbow plank? Do you know what's making you unable to do so?

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                #8
                I like half planks (on knees but more weight on hands), or even quadruped variations (more weight on knees). You can do most of these on an incline like your pushups, too.

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                  #9
                  If wrists are a problem for plank, you can try doing them on your fists or one of those bars you can grip so your wrists don't flex at all.

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