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Physical Education

Push-Up and Plank Challenge

Overview

Students practise push-ups and planks in a structured challenge, tracking their progress.

Learning Objective
Students develop upper body and core strength using bodyweight exercises.

Resources needed

  • Flat floor space

Lesson stages

0 / 8 done
  1. 1 Teach the plank position: straight body, arms under shoulders, hold still.
  2. 2 Hold a plank for 20 seconds.
  3. 3 Rest and repeat.
  4. 4 Teach push-up technique: lower chest to ground, push back up, keep body straight.
  5. 5 Students do as many push-ups as possible with correct technique.
  6. 6 Record the number.
  7. 7 Alternate plank holds and push-up sets for 3 rounds.
  8. 8 Cool down with chest and shoulder stretches.

Tap a step to mark it as done.

Variations

  • Knee push-ups for beginners.
  • One-arm plank for advanced students.
  • Add a shoulder tap — tap opposite shoulder during plank.
More information

Teach: straight, lower, push, hold, breathe. The key cue for both exercises is 'keep your body in a straight line'.

Knee push-ups and forearm planks reduce difficulty significantly. All students can participate at their own level.

Is the body in a straight line during both exercises? Are students lowering fully in the push-up rather than just nodding the head?

No equipment needed. Works on any flat surface including grass or compacted soil.

Students let their hips sag in the plank or push-up. The most important cue is a straight line from head to heels — check this first.

Push-ups and planks are among the most effective body weight exercises for upper body and core strength development.

Activity details
Primary Medium 15–20 minutes no prep Whole Class, Solo Indoor & Outdoor
Topics
Strength Core Upper Body