Plank

The Plank primarily targets your Abdominals. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Isolation · Static

Primary muscles: Abdominals

How to perform Plank

1. Step 1. Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
2. Step 2. Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.

Sample sets & reps for Plank

• Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
• Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
• Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

• Ab Crunch Machine — machine
• Ab Roller — other
• Advanced Kettlebell Windmill — kettlebell
• Barbell Ab Rollout — barbell
• Barbell Ab Rollout - On Knees — barbell

See all Abdominals exercises →

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