Weighted Plank
Muscle Groups: Abs, Delts, Chest, Triceps
Weighted Plank focuses on Abs, Delts, Chest, Triceps, with Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Plank with proper form and technique.
- 1
Begin in a standard plank position, supporting your body on your forearms and toes.
- 2
Ensure your elbows are directly beneath your shoulders and your body forms a straight line from head to heels.
- 3
Have a partner carefully place a weight plate on your upper back, between your shoulder blades.
- 4
Engage your core muscles tightly, keeping your hips from sagging or rising too high.
- 5
Maintain this rigid, straight body position for the duration of the exercise.
- 6
Once finished, have your partner carefully remove the weight plate from your back.
- 7
Slowly lower your knees to the ground to release the plank position.
Secondary Muscles
While Weighted Plank primarily targets Abs, Delts, Chest, Triceps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Plank, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Plank, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
