What muscles does the Weighted Plank work?

The Weighted Plank mainly works the abs.

How many sets and reps of the Weighted Plank?

2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.

What can I do instead of the Weighted Plank?

Ab Wheel Kneeling Rollout, Ab Wheel Rollout, Barbell Rollout and Bicycle Crunch work the same main muscle.

Weighted Plank

Hold a plank with a plate on the upper back, bracing hard without letting the hips sag.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Abs
Equipment: Plate
Movement: Core

Sets and reps

2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds.
Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

PlankBodyweight

Alternatives

Other exercises for the abs, for when the plate is taken or you want a change.

Questions

What muscles does the Weighted Plank work?: The Weighted Plank mainly works the abs.
What equipment do you need for the Weighted Plank?: A plate.
How many sets and reps of the Weighted Plank?: 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
What can I do instead of the Weighted Plank?: Ab Wheel Kneeling Rollout, Ab Wheel Rollout, Barbell Rollout and Bicycle Crunch work the same main muscle.

Program it for your clients

Coaches add the Weighted Plank to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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