Platesmith

Weighted Plank

An isolation bodyweight exercise for the transverse abdominis and rectus abdominis.

  • Core
  • Bodyweight
  • Isolation

All exercises

Log it in Platesmith. The app shows last time's numbers on every set of Weighted Plank, times your rest and tells you when to add weight. Free, with no ads.

Coming soon toiPhone Coming soon toAndroid

Muscles worked

MainTransverse abdominis, Rectus abdominis
AlsoObliques, Erector spinae

Setup

Add a plate on the mid-back only once your bodyweight plank is rock solid.

How to do it well

  • Set the elbows under the shoulders
  • Have a plate placed on the upper back
  • Keep a rigid straight line

Common mistakes

  • Letting the hips sag under the load
  • Holding the breath

Similar exercises

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.