Copenhagen Plank
Build core strength, anti-extension stability, and trunk control using bench.
Primary Muscle
Adductors
Secondary Muscles
Core
Difficulty
Advanced
Equipment
Bench, Bodyweight
Primary
Adductors
Equipment
Bench, Bodyweight
Level
Advanced
Exercise Overview
Build core strength, anti-extension stability, and trunk control using bench.
Muscles Worked
Primary
Secondary
Why Perform This Exercise?
- Builds core stability and anti-extension strength
- Improves trunk control under load
- Supports heavy compound lifts
- Reduces lower-back stress during training
Equipment Required
Required
Bench, Bodyweight
Alternative Equipment
Technique
- 1.Set up with ribs down, glutes engaged, and spine neutral.
- 2.Move slowly through the range without letting the lower back arch.
- 3.Keep tension in the core throughout the entire rep.
- 4.Stop the set when form breaks rather than chasing extra reps.
Coaching Cues
Key Cue
Keep ribs down and core braced throughout the movement.
Focus on one cue at a time until the movement feels automatic.
Common Mistakes
- Arching the lower back
- Using momentum instead of control
- Incomplete range of motion
Progression Example
RAMM automatically adjusts future targets based on what you complete in each workout — including per-day goals when the same exercise appears on different training days.
Frequently Asked Questions
What muscles does Copenhagen Plank work?
Copenhagen Plank primarily targets Adductors. Secondary emphasis includes Core. This isolation movement uses a anti rotation pattern, making it effective for building strength and control in those muscle groups when programmed with consistent technique.
Is Copenhagen Plank good for beginners?
Copenhagen Plank is rated Advanced difficulty. It is best for trainees with solid core control and experience. Beginners should progress toward it with simpler variations first. Use controlled reps and stop before form breaks down.
How many sets should I perform for Copenhagen Plank?
Most programs use 3–4 working sets of 8–15 reps depending on goal. Rest 60–90 seconds for isolation work. RAMM adjusts future targets based on what you actually complete in each workout.
Can I do Copenhagen Plank at home?
Copenhagen Plank requires minimal equipment and can usually be done at home with enough space and a stable setup.