Shocking Results: Push Up vs Plank – Which One Burns More Calories?

The age-old debate of “push up vs plank” continues to rage on in the fitness world. Both exercises are incredibly effective for building strength and improving overall fitness, but which one reigns supreme? It all depends on your individual goals and preferences. In this blog post, we’ll delve into the nuances of each exercise, exploring their benefits, drawbacks, and variations. By the end, you’ll have a clear understanding of which exercise is right for you.

Unveiling the Power of the Push Up

The push up is a classic bodyweight exercise that targets multiple muscle groups simultaneously. It’s a compound exercise, meaning it involves multiple joints and muscles working together.
Here’s a breakdown of the muscles the push up works:

• Chest: The primary mover in the push up, responsible for pushing the body away from the ground.
• Triceps: These muscles at the back of the upper arm help to extend the elbow.
• Shoulders: The push up engages the deltoids, particularly the front and middle heads, for shoulder stability and movement.
• Core: Engaging your core muscles, including the abs and obliques, is crucial for maintaining a stable and controlled body during the exercise.

Benefits of Push Ups:

• Increased Upper Body Strength: Push ups effectively build strength in the chest, triceps, and shoulders.
• Improved Core Stability: Maintaining a straight line from head to toe during a push up engages the core muscles, enhancing stability and balance.
• Enhanced Functional Fitness: Push ups mimic everyday movements like pushing open doors or lifting heavy objects, making them a functional exercise.
• Versatile and Adaptable: Push ups can be modified to suit different fitness levels, making them accessible to everyone.

Drawbacks of Push Ups:

• Potential for Wrist Strain: Performing push ups incorrectly can put stress on the wrists, leading to discomfort or injury.
• Limited Weight Resistance: Unlike weightlifting, push ups offer limited resistance, making it harder to build significant muscle mass after a certain level of strength.
• Not Suitable for Everyone: Individuals with wrist pain, shoulder injuries, or weak core muscles may find push ups challenging or even harmful.

Exploring the Plank’s Strength

The plank is an isometric exercise that involves holding a rigid position for a sustained period. It’s a static exercise, meaning there’s no movement involved, but it still effectively engages multiple muscle groups.
Here are the muscles the plank works:

• Core: The plank primarily targets the core muscles, including the abs, obliques, and lower back.
• Shoulders: The plank strengthens the shoulders, particularly the front and middle deltoids, as they work to stabilize the body.
• Glutes: The glutes, or buttock muscles, are engaged in maintaining a straight line from head to toe.
• Hamstrings: The hamstrings, located at the back of the thighs, play a role in stabilizing the hips and maintaining proper form.

Benefits of Planks:

• Improved Core Strength and Stability: The plank is a gold standard exercise for strengthening the core, making it crucial for overall stability and balance.
• Reduced Risk of Back Pain: A strong core helps to support the spine, reducing the risk of back pain and injury.
• Improved Posture: Strengthening the core muscles through planks can improve posture and reduce slouching.
• Versatile and Accessible: Planks can be performed anywhere, requiring minimal equipment, making them a convenient exercise option.

Drawbacks of Planks:

• Limited Muscle Growth: Since planks are static exercises, they offer limited resistance, making them less effective for muscle growth compared to dynamic exercises like push ups.
• Potential for Strain: Holding a plank for too long or with improper form can put stress on the wrists, shoulders, or lower back.
• Not Suitable for Everyone: Individuals with wrist pain, shoulder injuries, or back problems may find planks challenging or even harmful.

Choosing the Right Exercise: Push Up vs Plank

The decision of whether to choose push ups or planks ultimately depends on your individual goals and preferences.
Choose push ups if:

• You want to build upper body strength and muscle mass.
• You’re looking for a dynamic exercise that engages multiple muscle groups.
• You’re comfortable with a full range of motion and have good upper body strength.

Choose planks if:

• You want to strengthen your core and improve stability.
• You’re looking for a static exercise that can be performed anywhere.
• You’re comfortable holding a rigid position for a sustained period.

Boosting Your Workout: Push Up and Plank Variations

Both push ups and planks offer a wide range of variations, allowing you to challenge yourself and keep your workouts fresh.
Push Up Variations:

• Knee Push Ups: This modification lowers the difficulty, making it easier for beginners or those with weaker upper bodies.
• Wall Push Ups: Performed against a wall, these are a great starting point for those new to push ups.
• Incline Push Ups: Using a bench or elevated surface, incline push ups provide a less challenging variation.
• Decline Push Ups: Performed with your feet elevated, decline push ups increase the difficulty and target the chest more effectively.
• Diamond Push Ups: With your hands close together, diamond push ups target the triceps more intensely.
• Clap Push Ups: Adding a clap between repetitions increases the difficulty and engages the chest more effectively.

Plank Variations:

• Forearm Plank: This is the standard plank position where you rest on your forearms.
• High Plank: Performed on your hands, this variation increases the challenge.
• Side Plank: This variation targets the obliques and helps improve core stability.
• Plank with Leg Raise: Lifting one leg at a time increases the difficulty and engages the core more effectively.
• Plank with Arm Reach: Reaching one arm forward increases the challenge and improves core stability.

Pushing Beyond the Basics: Incorporating Push Ups and Planks into Your Routine

Whether you choose push ups or planks, it’s important to incorporate them into a well-rounded fitness routine.
Here are some tips for incorporating push ups and planks into your workouts:

• Start with a warm-up: Before performing push ups or planks, it’s important to warm up your muscles with light cardio and dynamic stretching.
• Focus on proper form: Pay close attention to your form to avoid injury and maximize results.
• Gradually increase the intensity: As you get stronger, gradually increase the number of repetitions, sets, or the duration of your planks.
• Listen to your body: If you experience any pain, stop the exercise and consult a healthcare professional.

Beyond the Battle: Embracing Both Exercises

While push ups and planks may seem like rivals, they can actually complement each other perfectly in a balanced fitness routine. Combining both exercises can help you achieve a well-rounded workout that strengthens your upper body, core, and overall stability.
Here’s a sample workout routine incorporating both push ups and planks:

• Warm-up: 5 minutes of light cardio followed by dynamic stretching.
• Push Ups: 3 sets of 10-15 repetitions, focusing on proper form.
• Plank: 3 sets of 30-60 seconds, maintaining a stable position.
• Cool-down: 5 minutes of static stretching.

The Final Verdict: Push Up vs Plank

The push up and plank are both effective exercises that can contribute significantly to your fitness journey. Ultimately, the best choice for you depends on your individual goals and preferences. If you’re looking for a dynamic exercise that builds upper body strength and muscle mass, push ups are a great option. If you prioritize core strength, stability, and overall well-being, planks are an excellent choice. Remember to listen to your body, focus on proper form, and gradually increase the intensity to maximize your results.

Questions You May Have

Q: Can I do push ups and planks on the same day?
A: Absolutely! You can incorporate both exercises into a single workout routine, aiming for a balanced approach to upper body and core strength.
Q: How often should I do push ups and planks?
A: Aim for 2-3 sessions per week, allowing for adequate rest and recovery between workouts.
Q: Can I do push ups and planks if I’m a beginner?
A: Yes, both exercises can be modified to suit different fitness levels. Start with easier variations and gradually increase the intensity as you progress.
Q: Are push ups and planks enough for a full-body workout?
A: While push ups and planks are effective exercises, they primarily target the upper body and core. For a full-body workout, consider incorporating exercises that target other muscle groups like legs, glutes, and back.