Weighted Front Plank
Expert Advice
Ensure the weight is evenly distributed across your upper back and maintain a neutral spine to avoid any unnecessary pressure.
How-to-do Steps
- Lie face down on the floor with your forearms flat and elbows aligned below your shoulders.
- Extend your legs behind you, resting on the balls of your feet.
- Place a weight plate evenly on your upper back.
- Raise your body up into a plank position, keeping your body in a straight line from head to heels.
- Hold the position for the desired duration, then carefully remove the weight and lower your body to the floor.
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Muscles Worked
Weighted Front Plank primarily targets the Abs, with Strength mechanics using Weighted. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs100%
Equipment
Weighted
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Weighted Front Plank work?
Weighted Front Plank primarily targets the Abs. It is classified as a Strength exercise performed with Weighted.
How many sets and reps should I do for Weighted Front Plank?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Weighted Front Plank suitable for beginners?
Weighted Front Plank is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
