Hollow vs Plank Push Up
Which one fits your Core workout plan?
Contents
Plank Push Up is the easier place to start — difficulty 4 of 5 vs 5. Compare Core form cues and when to progress.
Compare the benefits of Hollow and Plank Push Up and pick the one that fits your Core workout.
Hollow vs Plank Push Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hollow more often — 531 sessions compared to 393 for Plank Push Up.
What most people do isn't always what fits you. Hollow and Plank Push Up differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Hollow and Plank Push Up Differ
| What differs | Hollow | Plank Push Up |
|---|---|---|
| Muscles worked | abs and quads | abs, chest, and triceps |
| Difficulty | 5 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 531 sessions | 393 sessions |
How to Do Hollow
Hollow Muscles Worked: Core
Form
- 1. Lift your upper body while keeping your feet off the ground.
- 2. Hold while engaging your core.
Coach's Tips
- In the holding position, only your hips should be touching the ground.
For a full Hollow guide with alternatives and benefits, see the Hollow exercise guide.
How to Do Plank Push Up
Plank Push Up Muscles Worked: Core
Form
- 1. Take the push-up starting position with your arms wider than your shoulders and your feet about hip-width apart.
- 2. Bend one arm and touch the floor with your elbow, then do the same with the opposite arm.
- 3. When lowering your arms, engage your core tightly and maintain a straight line from your head, through your back, to your legs.
- 4. Push up one arm at a time and return to the starting position.
Coach's Tips
- If your elbows touch the floor, you may experience pain, so I recommend placing a mat or something similar on the floor while exercising.
For a full Plank Push Up guide with alternatives and benefits, see the Plank Push Up exercise guide.
Frequently Asked Questions
Which is better for Core, Hollow or Plank Push Up?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Core, so the choice comes down to the equipment you have and the muscles you want to load.
Do Hollow and Plank Push Up work the same muscles?
Not quite. Hollow loads abs and quads, and Plank Push Up loads abs, chest, and triceps.
What equipment do Hollow and Plank Push Up need?
Hollow needs bodyweight only, and Plank Push Up needs bodyweight only.
Which is easier to start with?
Plank Push Up is the easier place to start. Move to Hollow once your form holds up.
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