Weighted Three-way Plank
Muscle Groups: Abs, Obliques
Weighted Three-way Plank focuses on Abs, Obliques, with Lower Back, Shoulders, Glutes working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Three-way Plank with proper form and technique.
- 1
Start in a plank position with your hands under your shoulders and feet hip-width apart, holding a weight in one hand.
- 2
Shift your body weight to the arm holding the weight and lift your opposite arm straight up towards the ceiling, keeping your core tight.
- 3
Return to the plank position and repeat on the other side, lifting the opposite arm.
Tips for Success
These tips will help you perform Weighted Three-way Plank safely and effectively while maintaining proper form.
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Keep your hips level to avoid sagging or lifting too high, which can strain your back.
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Engage your core throughout the movement to maintain stability and protect your lower back.
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Use a light weight to start and focus on form before increasing the load.
Secondary Muscles
While Weighted Three-way Plank primarily targets Abs, Obliques , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Lower Back, Shoulders, Glutes . 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 Three-way Plank, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Three-way 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.
