Forearm Weight Push Plank

Setup

1. Begin in a forearm plank position on a mat, with your elbows directly under your shoulders and your body in a straight line from head to heels.

2. Place a dumbbell on its side on a small towel in front of one of your arms.

Execution

1. Engage your core, glutes, and shoulders to maintain a stable plank throughout the movement.

2. Keeping your hips as square to the floor as possible, reach forward with one hand and push the dumbbell horizontally across the floor to the other side.

3. Return your hand to the forearm plank position.

4. Perform the next repetition by pushing the dumbbell from your other side back to the starting side.

Tips

• Minimize movement: The goal is to move the weight without shifting your hips or torso. If your hips are rocking side to side, widen your feet for more stability.

• Slow and controlled: Perform the movement slowly to emphasize core engagement rather than momentum.