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Abs

Weighted Plank

The Weighted Plank is a strength exercise for your abs. Share of the load in the Zulta muscle model: upper abs 26%, lower abs 24% and obliques 20%.

Level: IntermediateEquipment: Other equipmentMulti-joint (compound)
Weighted Plank demonstration

How to do it

  1. Set up in a forearm plank with elbows under the shoulders.
  2. Have a partner place a weight plate flat on your upper back, between the shoulder blades.
  3. Brace the abs, squeeze the glutes and keep the body in one straight line.
  4. Hold for 20 to 45 seconds, breathing slowly and steadily.
  5. Have the plate removed before lowering the knees.

Tips

  • Keep the plate on the upper back, never on the lower back.
  • Add load only once a 60-second plank is easy.

Common mistakes

  • Letting the hips sag under the extra weight.
  • Piking the hips so the plate slides.
  • Dropping to the knees with the plate still on.

Muscles worked by the Weighted Plank

  • Upper abs Primary26%
  • Lower abs Primary24%
  • Obliques Secondary20%
  • Front delts Minor6%
  • Serratus anterior Minor6%
  • Gluteus maximus Stabilizer6%
  • Spinal erectors (lower back) Stabilizer4%
  • Hip flexors Stabilizer4%
  • Quads (rectus femoris) Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Holding the body straight against gravity is anti-extension: rectus abdominis and the obliques brace, with the shoulders, glutes and hip flexors holding the position.

Weighted Plank alternatives

Same equipment

Different equipment

Easier

No equipment

Make it harder

Make it easier

Similar exercises

Frequently asked questions

What muscles does the Weighted Plank work?

Mainly the upper abs and lower abs. The obliques assist.

Is the Weighted Plank good for beginners?

The Weighted Plank is rated intermediate. If you are new, learn the Knee to Elbow Plank first and build up from there.

What is a good alternative to the Weighted Plank?

For example the Knee to Elbow Plank, Weighted Hollow Body Hold and Dead Bug. They train mostly the same muscles, some with different equipment.

How do you make the Weighted Plank harder?

Add weight or reps, or move on to the Weighted Hollow Body Hold.

Sources

  • McGill 2010, Strength Cond J 32(3):33-46 (core training)

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