Resistance Band Planche

The resistance band planche is a progression tool used to build strength and balance for achieving an unassisted planche. In this variation, a resistance band is anchored to a pull-up bar and supports the hips, reducing body weight and making it easier to hold the planche position. The exercise is performed on parallettes, which provide better wrist positioning, leverage, and stability.

Check out our ▶️ planche training routine to unlock the full planche!

The equipment used is the ▶️ Premium Parallettes Pro from GORNATION and the ▶️ Premium Pull-up Station --> 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 Resistance Band Planche

1. Set Up the Resistance Band

• Secure a strong resistance band to a pull-up bar above your head.

• Ensure the band is firmly anchored and positioned at hip level when in the planche position.

2. Position the Parallettes

• Place the parallettes shoulder-width apart on the floor.

• Ensure they are stable and non-slippery for safety.

3. Enter the Band for Support

• Step into the resistance band and position it around your hips.

• The band should be tight enough to provide support but not eliminate the challenge.

4. Grip the Parallettes and Lean Forward

• Place your hands on the parallettes, gripping firmly.

• Lean forward to shift your weight onto your shoulders.

5. Lift Your Feet Off the Ground

• Engage your core, shoulders, and glutes to lift your legs.

• Keep your arms straight and maintain a hollow body position.

6. Hold the Planche Position

• Keep your hips, shoulders, and feet aligned parallel to the floor.

• Focus on scapular protraction (pushing shoulders forward).

7. Lower Back to the Starting Position

• Slowly return your feet to the ground with control to prevent falling.

8. Repeat and Progressively Reduce Band Resistance

• Perform multiple holds, gradually transitioning to lighter resistance bands over time.

Benefits of the Resistance Band Planche

✅ Develops Shoulder and Core Strength – Helps build muscle endurance for unassisted planches.

✅ Improves Balance and Stability – Teaches body positioning and weight distribution.

✅ Strengthens Wrists and Grip – Builds joint resilience for longer planche holds.

✅ Allows for Gradual Progression – Supports step-by-step improvement toward the full planche.

✅ Reduces Injury Risk – Provides a controlled environment to practice balance and strength.

Common Mistakes to Avoid

🚫 Using the Band as a Crutch – The band should assist, not do the work for you.

🚫 Bending the Arms – Keep your elbows locked for proper engagement.

🚫 Shrugging the Shoulders – Maintain scapular protraction to stay stable.

🚫 Sagging the Hips – Keep your body straight and aligned.

🚫 Skipping Progressive Band Reduction – Transition to lighter bands gradually for steady progress.

Primary Muscles

•Shoulders (Deltoids) – Support most of the body weight.

• Core (Rectus Abdominis, Transverse Abdominis) – Provides stability and control.

• Serratus Anterior – Assists with scapular protraction and stability.

Secondary Muscles

•Triceps – Maintains arm extension and stability.

• Wrists and Forearms – Support grip and balance on the parallettes.

• Glutes and Hip Flexors – Maintain leg positioning.