Planche

Explanatory Video

Description

The planche is an advanced bodyweight exercise that requires significant strength and balance. To perform a planche, start in a push-up position with your hands placed shoulder-width apart. Engage your core and lean forward, lifting your feet off the ground while keeping your body parallel to the floor. Your arms should remain straight throughout the movement. Hold the position for as long as possible, maintaining a straight line from head to toe. This exercise demands strong shoulders, core, and wrists.

Difficulty & Category

Advanced
Isometric

Affected Muscles

Deltoid (Anterior)
Pectoralis Major
Triceps Brachii
Rectus Abdominis
Obliques (External)
Obliques (Internal)

Body Areas

Shoulders
Chest
Arms
Core

Similar Exercises

The Advanced Tuck Planche is a challenging exercise that targets the upper body and core. Begin by positioning yourself in a tuck planche position, with your hands on the ground and knees tucked into your chest. Your arms should be straight, and your body should be parallel to the ground. Engage your core and maintain a straight line from your shoulders to your wrists. Hold this position, focusing on balance and control. This exercise requires significant upper body strength and core stability.
Isometric
Intermediate

Regressions

The Straddle Planche is an advanced bodyweight exercise that requires significant strength and balance. Begin by placing your hands shoulder-width apart on the ground. Lean forward, keeping your arms straight and locked, and lift your legs off the ground, spreading them wide apart in a straddle position. Your body should be parallel to the ground, supported only by your hands. Engage your core and maintain a straight line from your head to your toes. Hold the position for as long as possible, focusing on balance and control.
Isometric
Advanced