1 Minute Plank Is Equivalent to How Many Push-Ups?

Planks are an excellent core-strengthening exercise while push-ups help build your upper body strength. But is it possible to compare the two and understand which one is better for your workout goals? In this article, we will explore how many push-ups are equal to a 1-minute plank and discuss the benefits and drawbacks of each exercise.

The benefits of planking and push-ups

Planking challenges multiple muscle groups, including the abs, obliques, back, chest, shoulders, and legs. It is a static exercise that requires isometric contractions and the longer you hold it, the more you challenge your muscles and endurance. A 1-minute plank can burn around ten calories, depending on your body weight and fitness level. Push-ups, on the other hand, are a compound exercise that target the chest, triceps, shoulders, and core. They help build upper body strength, increase endurance, and improve functional fitness. The average person can do about 10-15 push-ups in 60 seconds.

The equivalency between planking and push-ups

The equivalency between planking and push-ups depends on various factors such as intensity, form, and muscle activation. A 1-minute plank is roughly equal to 20-30 push-ups in terms of calorie burn and muscle activation.

Intensity:

Planking is a static exercise that requires isometric contractions, which are more intense and burn more calories than dynamic exercises like push-ups.

Muscle activation:

Planking involves activating more muscle groups than push-ups, including the abs, back, chest, legs, and glutes. On the other hand, push-ups target the chest, triceps, shoulders, and core.

Form and technique:

The proper form and technique are crucial for getting the most out of planking and push-ups. Poor conditions can reduce the effectiveness of the exercise and even increase the risk of injury. Make sure to keep your body straight during planking and lower your body until your chest touches the ground during push-ups.

How many calories does a push up burn?

The number of calories burned during push-ups can vary depending on several factors, including your weight, intensity of the workout, and your individual metabolic rate. Unfortunately, there is no definite answer to how many calories push-ups burn.

Can plank replace push-ups?

Push-ups and planks are different types of exercises that train different muscle groups and cannot be a substitute for each other. Doing push-ups is difficult for beginners, whereas the plank is a simple bodyweight exercise and does not require that much body strength. However, both exercises need to be done in tandem.

The verdict: 1 Minute Plank Is Equivalent to How Many Push-Ups?

So, 1-minute plank is equivalent to roughly 30 push-ups. Both exercises train different muscle groups, and you should ideally do them in tandem. Planking and push-ups focus on different aspects of your physical fitness, and you should include both exercises in your workout routine to stay fit and healthy.

Conclusion

In conclusion, both planking and push-ups provide numerous benefits and can help you strengthen your core and upper body muscles. The equivalency between planking and push-ups depends on various factors, such as intensity and muscle activation. While a 1-minute plank is roughl
y equal to 20-30 push-ups, both exercises focus on different aspects of physical fitness, and you should include both in your workout routine.

FAQs

1. Can plank only target the core?

No, planking also helps in toning your arms, legs, and glutes. It helps in building a stronger core by engaging multiple muscle groups.

2. Are push-ups better than planks for building upper body strength?

Push-ups are excellent for building upper body strength, but planks help tone and strengthen your core and back muscles. Both exercises are essential for overall body strength and fitness.

3. Do I need to do push-ups if I am already doing planks?

Yes, although planks are an excellent exercise to strengthen your core muscles, along with them, you need to do push-ups to train other muscles in your upper body, such as chest, shoulders, triceps, etc.

4. How long should I be able to hold a plank?

The average person can hold a plank for up to 30 seconds. You can build up your endurance by increasing the duration gradually.

5. How many push-ups should I do to build upper body strength?

It varies depending on individual fitness levels, age, and gender. You can start with ten push-ups and gradually increase the number based on your comfort level. Consistency and proper form are critical for building upper body strength.