Core · Isolation

Weighted Plank

A plank with a plate on the back that adds load to the hold to build trunk strength.

MAIN MUSCLE
Abs
ALSO WORKS
Obliques, Glutes, Front delts
EQUIPMENT
Plate, Gym mat
LEVEL
Intermediate
REPS
20-45s
TEMPO
1-0-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Get into a forearm plank on the mat with the elbows under the shoulders.

  2. Have a partner place a plate on your upper back, between the shoulder blades.

  3. Brace the abs, squeeze the glutes, and hold a straight line from head to heels.

  4. Hold for the set time while breathing steadily, then have the partner remove the plate.

COMMON MISTAKES

  • Hips sagging under the load; end the set or reduce the weight as soon as you lose the straight line.
  • Plate resting on the lower back; place it on the upper back between the shoulder blades.

TIPS

  • Add weight only once you can hold a bodyweight plank with good form for about a minute.

QUESTIONS

Which muscles does Weighted Plank work?

The main muscle is Abs. It also works Obliques, Glutes, Front delts.

How many reps should I do?

FORGE suggests 20-45s reps for Weighted Plank. The app adjusts sets and reps to your goal and level.

What can I do instead of Weighted Plank?

These train the same muscles: Plank, Hollow Body Hold.