Exercise guide
Elbow Touch And Press Up
- Beginner
- Compound
- Rep-based
- Back
- Chest
- Shoulders
- Upper arms
This dynamic movement combines a forearm plank with a high plank to build functional strength in the chest and shoulders. It challenges core stability and upper body endurance by requiring a controlled transition between positions.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Begin in a high plank position with your hands placed directly under your shoulders.
- Position your feet hip-width apart and engage your core to create a straight line from head to heels.
- Ensure your neck is neutral by looking at the floor about six inches in front of your hands.
How to do it
- Lower your right forearm to the floor, followed by your left forearm, to enter a forearm plank position.
- Inhale during the descent, then exhale as you place your right hand back under your shoulder and push back up to the starting position.
- Repeat the movement, alternating which arm leads the descent and ascent for each rep.
- Maintain a steady, controlled tempo, focusing on keeping your torso as still as possible.
Form checklist
- Keep your hips square to the floor; minimize swaying or rocking.
- Place your hand directly where your elbow was to ensure vertical force production.
- Maintain a tight core and glutes to prevent your lower back from sagging.
- Keep your elbows tucked slightly rather than flared out to protect the shoulder joints.
Pro tips
- Imagine balancing a glass of water on your lower back to help keep your hips perfectly level.
- Drive through the heel of your palm when pressing up to maximize pectoral and tricep engagement.
Make it harder
- Pause for two seconds in the forearm plank position to increase time under tension for the core.
- Perform the exercise with your feet together to reduce your base of support and increase the stability challenge.
Frequently asked
- What muscles does the elbow touch and press up work?
- The elbow touch and press up primarily targets the pectorals, and also works the biceps, forearms, and triceps as secondary muscles.
- What equipment do you need for the elbow touch and press up?
- The elbow touch and press up requires no equipment — just your body weight.
- Is the elbow touch and press up good for beginners?
- Yes. The elbow touch and press up is a beginner-friendly movement and a strong foundation to build on.