A planche is an advanced gymnastics exercise where the performer lifts himself in the air with his hands, lying horizontally. It is a unique skill in gymnastics in which the body is held parallel to the ground, giving the illusion of floating.

  • Bodyweight
  • Compound

Due to the high amount of shoulder and upper body strength it takes to planche, this move is considered an upper-level gymnastics technique and should only be practiced if you have significant gymnastics experience. Due to the several difficulties, it’s recommended to first train yourself up in increments. There are several types and progressions of planche. To ultimately pull off an advanced level planche, you need to stick to the basics first.

Learn the Biomechanics of a Planche

Equipment Required

Benefits of a Planche

  • The planche is an excellent exercise for developing stability, strength, and coordination.
  • It is one of the most impressive bodyweight feats of strength around.
  • By doing planche, you will achieve impressive wrist, shoulder, and straight arm strength.
  • It is also tough, and its variations are an excellent way to get a challenging workout without equipment.

Muscles Worked

Anterior (Front)

  • Deltoid (Front & Back)
  • Biceps Brachii
  • Pectoralis Major
  • Rectus Abdominis
  • Serratus Anterior

Posterior (Back)

  • Triceps Brachii

How to Do a Planche

  1. Start in a basic plank position with your elbow pits facing forward and shoulders pulled down.
  2. Bend yourself forward until your shoulders are in front of your wrists
  3. Lock out your arms and push down into the ground. You should contract your core muscles to form a head-to-toe straight line parallel to the floor. Hips should be maintained on the level of shoulders.
  4. As a beginner, hold for 2-3 seconds (In general, holding a progression for 60 seconds consecutively in good form is considered good enough) then lower your body. This is the complete set of basic planche move.
  5. Repeat this exercise to achieve better shoulder strength and to perform further variations of this exercise.