Looking for a workout move that’s more exciting than the standard plank, challenges every muscle from your shoulders to your abs, and throws a little military flavor into your living room? Enter the commando plank: the exercise that’s got fitness fans alternately sweating and smiling (OK, mostly sweating) in gyms, living rooms, and all across TikTok.
What is the Commando Plank?
The commando plank isn’t your usual static hold. Sure, the classic plank promises re-sculpted abs through steady contraction (hello, dream core!), but the commando variation cranks things up a notch. Inspired by Pilates methods but sounding like something straight out of bootcamp, this dynamic move has earned its reputation as both a favorite and a dreaded test among strength-building enthusiasts. No wonder its mere name puts a look of fear—and excitement—on some faces.
Here’s how it works: the commando plank is a dynamic movement where you transition from a standard plank on your forearms to a push-up position on your hands. Starting face down on the mat, body balanced on the balls of your feet, raise yourself onto your forearms. Then, extend one arm, then the other, to push yourself up onto straight arms – welcome to the top of a push-up! After a breath, you reverse the movement, dropping to your forearms one at a time. Rinse and repeat, switching the leading arm each rep, until your muscles sing.
Muscles Worked and Benefits
Matthias Memheld, coach at HIIT Drip studios in Paris, spells out the difference: unlike the static plank, the commando version seriously recruits your triceps, lats, abdominals, and, yes, those precious stabilizer muscles. The result: increased strength and coordination. And the more you maintain tension (brace that core!), the less your torso sways and the greater the benefits—so no wiggling allowed.
Another big win? It puts those often-neglected shoulder stabilizers to work. Adjusting your arm position while leveraging your body weight adds crucial stress to the shoulder muscles—even ones that don’t see much daylight in your everyday routine. This means stronger, more functional shoulders, which are a bonus for anything from carrying groceries to hanging up the laundry.
Depending on how hard and how often you train the commando plank, results can be impressive. For beginners, this movement helps you learn how to properly engage your abdominal belt and get more mileage out of your core. More advanced folks? Regular sessions, ramping up difficulty by adding weighted loads to the lower back, could mean leaner, more defined abs and arms. That’s right, sculpted arms are within reach—no, not the “I can only do three pushups” kind. Improvement is real!
How Often Should You Train?
Before you sprint off to do commando planks every day, a word of caution—especially if you’re new to core training. Memheld recommends beginning with just a few seconds to a minute as a warmup, making sure you’ve got the form nailed. Then, take on five to six sets of 45 seconds each, with 20 seconds rest between, doing this three to four times a week. Too tough? Rest your knees on the ground to make it easier. Consistency, not heroics, brings results!
- Warm up for a few seconds to 1 minute.
- 5–6 sets, 45 seconds each.
- Rest 20 seconds between sets.
- Repeat 3–4 times per week.
- Beginners can drop to knees if needed.
Tips, Common Mistakes, and the Full-Body Equation
What about mistakes? Hands positioned too wide or too far from the shoulders can put excess strain on your joints—especially your shoulders. Always keep hands aligned with shoulders, not flared out. Don’t forget about breathing; beginners sometimes hold their breath (not recommended unless your goal is passing out). Controlled breathing extends both your stamina and gains.
A safety note: if you have major joint issues, get professional medical advice before giving this move a try.
Remember, the commando plank is powerful, but not magic. For a streamlined, toned silhouette, pair these efforts with a balanced diet, mix in lower body exercises (lunges, jump squats—fun times!), and add some cardio, whatever your core routine. Progress is always a team effort: muscle, sweat, and maybe a salad or two.
If lining up flawless pushups is still a struggle—down feels easy, coming back up, less so—you’re not alone. Practice and smart progression (plus a dash of patience) are your friends.
In short, the commando plank is the playful, dynamic upgrade that could make your core training both more fun and more effective. Observe your form, train regularly but not obsessively, and watch those arms and abs transform. Your sofa may start to look jealous of your mat time—but your body will thank you for it.
John is a curious mind who loves to write about diverse topics. Passionate about sharing his thoughts and perspectives, he enjoys sparking conversations and encouraging discovery. For him, every subject is an invitation to discuss and learn.
