The pushup plank and row is a compound exercise targeting multiple muscles including the chest, shoulders, triceps, back and core. By combining a close-grip pushup with a row, you'll work both the chest and the back while building power, strength and saving time. This is a tough exercise, so start with lighter weights and modify by doing the exercise on your knees if needed. You can make it harder by doing this move on the floor. Use hex weights or other types of weights that won't roll back and forth.
- Get into a pushup position on a step or raised platform with hands gripping dumbbells about shoulder-width apart.
- Lower into a close-grippushup, keeping the back flat and the abs in.
- Press up into a plank and hold briefly.
- Working to keep your hips down and square to the floor, pull the right weight up into a row.
- Lower and repeat, alternating rows on each side for 1-3 sets of 8-16 reps.
- You can take your feet wider for a more stable foundation.