Planche
How to do Planche?
The planche is an advanced bodyweight skill that requires immense core, shoulder, and wrist strength, as well as full-body control. It involves holding your body parallel to the ground, supported only by your hands, without your feet touching the ground. This movement is widely used in calisthenics, gymnastics, and bodyweight strength training as a test of upper-body power, balance, and control.
Check out our ▶️ planche training routine to unlock the full planche!
The equipment used is the ▶️ Premium Parallettes Pro from GORNATION --> For 10% off use discount code CS10.
CREDIT: This video was prepared in collaboration with calisthenics athlete Simon Imhäuser who was performing the exercise in the video and calisthenics coach Daniel Flefil who shot and edited the video.
Steps to Perform a Proper Planche:
1. Start in a Leaned Plank Position:
• Place your hands shoulder-width apart on the ground with fingers pointing forward or slightly outward.
• Keep your arms fully straight and engage your shoulders by protracting the scapula (pushing them forward).
2. Engage Your Core and Glutes:
• Tighten your core and glutes to maintain a straight body line.
• Keep your hips in line with your shoulders and avoid sagging or arching your lower back.
3. Shift Your Body Weight Forward:
• Lean forward to move your center of gravity over your hands.
• The more you lean forward, the more weight is placed on your shoulders, increasing the challenge.
4. Lift Your Feet Off the Ground:
• Once your balance is stable, lift your feet completely off the floor.
• Keep your legs straight and together, with your toes pointed.
5. Hold the Position:
• Keep your arms locked, shoulders engaged, and core tight.
• Hold the planche for as long as possible while maintaining full-body tension.
6. Lower Back to the Starting Position:
• If you’re fatigued, lower your feet slowly and with control to the ground rather than collapsing.
Benefits of the Planche
• Develops Extreme Shoulder and Core Strength – Requires full-body engagement, building functional and static strength.
• Enhances Balance and Coordination – Improves control and body awareness.
• Builds Wrist and Grip Strength – Strengthens tendons and ligaments in the wrists and forearms.
• Progression Toward Advanced Calisthenics – Essential for mastering one-arm planche, planche push-ups, and maltese planche.
• Minimal Equipment Required – Can be trained anywhere using just the floor, parallettes, or gymnastic rings.
Common Mistakes to Avoid
• Shrugging the Shoulders: Keep your scapula protracted to prevent collapsing.
• Bending the Arms: Maintain straight arms to engage the shoulders properly.
• Arching or Sagging the Lower Back: Engage your core and glutes to keep a neutral spine.
• Using Momentum to Lift the Legs: Focus on a slow and controlled transition.
• Holding Your Breath: Maintain steady breathing to reduce tension and improve endurance.
Tips for the proper execution of Planche
Protract Your Scapula: Push your shoulder blades forward to create a strong base of support.
Keep Your Arms Straight: Bending the arms turns the planche into a bent-arm hold, reducing its effectiveness.
Engage Full-Body Tension: Squeeze your core, glutes, and legs to keep your body rigid.
Point Your Toes: Aesthetic form helps maintain balance and proper alignment.
Breathe Steadily: Avoid holding your breath—inhale and exhale in a controlled manner.
Muscles worked when doing Planche
Primary Muscles:
•Shoulders (Deltoids) – The primary stabilizers, bearing most of the body weight.
•Core (Rectus Abdominis, Transverse Abdominis) – Maintains stability and prevents hip sagging.
•Chest (Pectorals) – Assists in stabilization and weight support.
Secondary Muscles:
•Triceps – Keeps the arms locked and supports the hold.
•Serratus Anterior – Helps protract the scapula and stabilize the shoulders.
•Wrists and Forearms – Support weight-bearing and maintain grip strength.
•Glutes and Hip Flexors – Maintain full-body tension and prevent sagging.
Primary Muscle(s):
Anterior delt
Upper chest
Secondary Muscle(s):
Lower back
Abdominal
Equipment needed for Planche
Adjust the difficulty of Planche
How to make Planche harder?
How to make Planche easier?
How to make Planche harder?
To make Planche harder:
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Extend Hold Duration: Hold the planche for 10-30 seconds or longer to build endurance.
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Perform Planche Push-Ups: Lower and push yourself back up while maintaining the planche position.
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Progress to the One-Arm Planche: Reduce support from one arm, developing elite-level unilateral strength.
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Add External Weight: Use a weighted vest or ankle weights to increase resistance.
How to make Planche easier?
To make Planche easier:
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Start with the Frog Stand (Beginner Progression): Place your knees on your elbows to develop balance and wrist strength before lifting your legs.
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Use the Tuck Planche: Keep your knees close to your chest to reduce the leverage and make the hold more manageable.
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Train with Resistance Bands: Loop a resistance band around a bar or parallel bars and place it under your hips for assistance.
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Perform Planche Leans: Lean forward in a plank position to strengthen the shoulders and wrists.
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Increase Wrist Strength: Strengthen your wrists with wrist push-ups, finger holds, and handstand training to avoid strain.
