Commandos, also known as plank-to-push-up transitions, are a challenging bodyweight exercise that strengthens the core while also engaging the upper body. They require no equipment, making them an accessible movement for building strength, endurance, and stability.

How to Do Commandos

1. Start in a Forearm Plank
   Keep your elbows directly under your shoulders, core tight, and body in a straight line from head to heels.
2. Transition to Push-Up Position
   Place one hand flat on the ground and push through it, followed by the other hand, until you are in a high plank (push-up position).
3. Lower Back to Forearm Plank
   Reverse the motion by lowering onto one forearm, then the other, until you are back in the plank position.
4. Maintain Form
   Keep your hips level and avoid rocking side to side. Focus on controlled movements rather than speed.

Recommended Sets and Reps

For beginners:

• 3 sets of 6–8 reps per side (12–16 total transitions)

For intermediate:

• 3–4 sets of 10–12 reps per side (20–24 total transitions)

For advanced:

• 4–5 sets of 12–15 reps per side (24–30 total transitions), optionally adding a weighted vest for more resistance.

Performing commandos 3–4 times per week is enough to see improvement in strength and endurance.

Muscles Worked

Commandos are a compound movement that engages multiple muscle groups:

• Core: Rectus abdominis, obliques, and transverse abdominis for stability.
• Shoulders: Deltoids work to support the transition from elbow to hand.
• Chest: Pectoral muscles assist in pushing up from the ground.
• Arms: Triceps provide strength to extend the elbows during the push.
• Back: Stabilizers like the trapezius and latissimus dorsi help maintain posture.

Final Thought

Commandos are more than just a plank variation — they train stability, strength, and endurance all at once. Practiced consistently, they improve both core resilience and upper body pushing strength. Adding them into your routine with structured sets and reps will not only challenge your muscles but also sharpen your control and body awareness.