Liftsmith

Plank rock alternatives

Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the plank rock, best matches first.

  1. Barbell rolloutTrains the abs, same movement, needs barbell.
  2. Plank drag-throughTrains the abs, same movement, needs dumbbells.
  3. Ring rolloutTrains the abs, same movement, needs gymnastic rings.
  4. Ring rolloutTrains the abs, same movement, needs gymnastic rings.
  5. Sliding body sawTrains the abs, same movement, no equipment.
  6. Standing ab wheel rolloutTrains the abs, same movement, needs ab wheel.
  7. Ab wheel rolloutTrains the abs, same movement, needs ab wheel.
  8. Angled ab wheel rolloutTrains the abs, same movement, needs ab wheel.
  9. Anti-rotation press to overheadTrains the abs, same movement, needs cable machine.
  10. Ball sit-up and wall throwTrains the abs, same movement, needs medicine ball.
  11. Ball woodchopTrains the abs, same movement, needs medicine ball.
  12. Band low-to-high liftTrains the abs, same movement, needs resistance bands.

A plan that only uses what your gym has

Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.

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