Plange push ups are a variation of standard push ups that involve bringing the elbows closer to the body when performing the exercise.
They don’t require any additional equipment and are a great exercise for people at all stages of their weight loss journey.
Variation A – Beginner Plange Push Ups
1. Do a set of plange push ups based on the first variation shown in the video (feet on the ground) for 10 reps.
2. Rest for 30 seconds.
3. Do a second set of these beginner plange push ups for 10 reps.
4. Rest for 30 seconds.
5. Do a third set of these beginner plange push ups for 10 reps.
Variation B – Fast Paced Plange Push Ups
1. Do a set of plange push ups based on the first variation shown in the video (feet on the ground) for 10 reps but increase the pace so that you are doing the plange push ups as fast as you can.
2. Rest for 30 seconds.
3. Do a second set of these beginner plange push ups as fast as you can for 10 reps.
4. Rest for 30 seconds.
5. Do a third set of these beginner plange push ups as fast as you can for 10 reps.
Variation C – Advanced Plange Push Ups
1. Do a set of plange push ups based on the second variation shown in the video (feet raised off the ground) for 10 reps.
2. Rest for 30 seconds.
3. Do a second set of these advanced plange push ups for 10 reps.
4. Rest for 30 seconds.
5. Do a third set of these advanced plange push ups for 10 reps.