Step by step instructions, muscle activation and variants for the Weighted Plank.
The weighted front plank is a progression of the standard plank in which a weight plate is placed on the upper back to increase the challenge to the core. Holding the plank position with added load strengthens the deep stabilizing muscles of the abdomen and spine far beyond what bodyweight alone can provide.
Common mistakes content is coming soon.
The Weighted Plank is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.