Liftsmith

Plank to pike alternatives

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

  1. InchwormTrains the abs, same movement, no equipment.
  2. Anti-rotation press to overheadTrains the abs, same movement, needs cable machine.
  3. Ball sit-up and wall throwTrains the abs, same movement, needs medicine ball.
  4. Ball woodchopTrains the abs, same movement, needs medicine ball.
  5. Band low-to-high liftTrains the abs, same movement, needs resistance bands.
  6. Barbell rolloutTrains the abs, same movement, needs barbell.
  7. Bear holdTrains the abs, same movement, no equipment.
  8. Dumbbell overhead sit-upTrains the abs, same movement, needs dumbbells.
  9. Dumbbell plank dragTrains the abs, same movement, needs dumbbells.
  10. Half-kneeling cable chopTrains the abs, same movement, needs cable machine.
  11. Hover shoulder tapTrains the abs, same movement, no equipment.
  12. Incline plankTrains the abs, same movement, needs flat bench.

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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