Gewichteter Unterarmstütz

Bauchmuskeln Taille Gewichtet

Lerne, wie du Gewichteter Unterarmstütz mit korrekter Technik ausführst. Diese Gewichtet-Übung beansprucht hauptsächlich Bauchmuskeln, mit sekundärem Fokus auf Schultern, Unterer Rücken.

Gewichteter Unterarmstütz Übungsdemonstration mit korrekter Technik

So führst du Gewichteter Unterarmstütz aus

Folge diesen Schritten, um Gewichteter Unterarmstütz mit korrekter Technik auszuführen:

1Lege dich mit dem Gesicht nach unten auf den Boden.
2Platziere die Unterarme auf dem Boden, Ellbogen direkt unter den Schultern.
3Strecke die Beine gerade nach hinten, Zehen auf dem Boden.
4Spanne den Rumpf an und hebe den Körper vom Boden, balanciere auf Unterarmen und Zehen.
5Halte den Körper in einer geraden Linie von Kopf bis Fersen.
6Halte diese Position für die gewünschte Zeit.
7Senke den Körper zurück in die Ausgangsposition.
8Wiederhole die Übung für die gewünschte Anzahl an Wiederholungen.

Beanspruchte Muskeln bei Gewichteter Unterarmstütz

Primär

Bauchmuskeln

Sekundär

SchulternUnterer Rücken

Übungsdetails

Gerät: Gewichtet
Körperteil: Taille
Kategorie: Haupt

Muskeln & Anatomie

The plank is an isometric core exercise that trains the entire anterior chain — rectus abdominis, transverse abdominis, obliques, hip flexors, and serratus anterior — simultaneously. The transverse abdominis (the deep 'corset' muscle) is the primary stabilizer: it compresses the abdomen and stiffens the lumbar spine to resist the sagging force of gravity. Adding weight to the back increases the anti-extension demand on these muscles, making the weighted plank a legitimate progression once bodyweight holds become easy. The serratus anterior is heavily challenged because it must protract the scapulae to keep the shoulder blades flat against the ribcage.

Profi-Tipps für bessere Ergebnisse

1Think 'tall spine' — not just 'straight back'. Pull the crown of your head forward and drive your heels backward simultaneously. This lengthening cue creates more core tension than just trying to flatten your lower back.
2Squeeze your glutes hard. This prevents the hips from rising and also helps resist anterior pelvic tilt, which is the most common form breakdown in planks. Tight glutes = flat hips.
3Breathe in through the nose and out through the mouth with a slight 'sss' sound. Holding your breath builds pressure but limits plank duration and doesn't train the core for real-world use, where you breathe during exertion.

Häufige Fehler vermeiden

✗ Hips sagging toward the floor

Lösung: This is the most common fault. Squeeze the glutes and brace the abs harder. If you can't hold the position, reduce the duration or remove the added weight. A saggy plank trains your lumbar extensors to be overworked — not the goal.

✗ Hips piked too high (tent shape)

Lösung: Actively push your hips down so your body forms a straight line from head to heels. Piking puts less demand on the core and more on the shoulders — it's a way of cheating.

✗ Shoulders shrugging up to the ears

Lösung: Push the floor away actively with both forearms, which naturally depresses and protracts the scapulae. Shrugging shifts tension to the upper traps and reduces serratus activation.

✗ Adding weight too soon

Lösung: Only add a weight plate on the back once you can hold a bodyweight plank with perfect form for at least 60 seconds. Start with a 10 lb plate and have a partner place it on your upper back between the shoulder blades.

So programmierst du Gewichteter Unterarmstütz

Sätze & Wiederholungen

3–4 sets of 20–60 second holds for endurance. For strength-focused core work, use weighted planks for 15–30 second holds with heavier loading. Progress by either extending time or adding weight — not both at once.

Häufigkeit

3–4 times per week as a core accessory. The plank recovers quickly because it's isometric and causes minimal muscle damage. It fits naturally as a workout finisher or in core circuits.

Wo im Training einsetzen

Place at the end of any training session as a core finisher, or in a dedicated core circuit. Avoid doing heavy planks immediately before heavy squats or deadlifts — a fatigued core is a safety risk during high-load compound lifts.

Wie du dich steigerst

Bodyweight → 10 lb plate → 25 lb plate → 45 lb plate. Between weight jumps, increase hold time (e.g., 20 → 30 → 45 seconds). Another progression is to use a weighted vest, which distributes load more evenly than a single plate.

Variationen & Alternativen

RKC Plank

Forearms on the floor, hands clasped, elbows slightly forward of shoulders. Squeeze everything simultaneously — abs, glutes, quads, fists — as if trying to 'crush' the ground. The RKC (Russian Kettlebell Challenge) plank generates far more full-body tension than a standard plank and produces measurable core activation improvements in shorter hold times.

Plank with Shoulder Taps

From a high plank position, alternate touching each hand to the opposite shoulder. The challenge is to not rotate the hips as you lift each hand. This trains anti-rotation core stability and shoulder stability simultaneously.

Ab Wheel Rollout

The plank's closest relative in terms of anti-extension demand. Roll forward from kneeling, extending the spine under load, then pull back. The rollout produces significantly higher rectus abdominis and oblique activation than the plank and is one of the most effective core exercises for developing functional strength.

Häufig gestellte Fragen

What muscles does the Gewichteter Unterarmstütz work?

The Gewichteter Unterarmstütz primarily targets your Bauchmuskeln. Secondary muscles worked include Schultern, Unterer Rücken. This makes it an effective exercise for developing your waist.

What equipment do I need for the Gewichteter Unterarmstütz?

The Gewichteter Unterarmstütz requires gewichtet. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Gewichteter Unterarmstütz with proper form?

Start by lege dich mit dem gesicht nach unten auf den boden.. Platziere die Unterarme auf dem Boden, Ellbogen direkt unter den Schultern. Strecke die Beine gerade nach hinten, Zehen auf dem Boden. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

Verfolge Gewichteter Unterarmstütz in Cora

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