The Move of the Month: Plank To Push Up How to: Start in a plank position with feet and arms shoulder width apart. Press one hand hard into the floor to straighten your arm following with the other hand to raise yourself into a push up position. Go back down into a plank, one arm at a time. Benefits: A challenging exercise- it strengthens your arms, improves shoulder mobility, strengthens your lower back and hip flexors and builds overall endurance. #TryonNation