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Exercise guide
Planche
An advanced calisthenics hold requiring exceptional upper body and core strength to hold the body parallel to the ground.
What this exercise works
- Muscles
- anterior deltoid · pectoralis major · serratus anterior · triceps brachii
- Goals
- strength · power
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- advanced
Demonstration
Step 1
How to perform the movement
- Begin in a push-up position with hands turned outward.
- Lean forward until your center of mass is over your hands.
- Lift your feet off the ground keeping the body horizontal.
- Hold the position.
- Return to the floor with control.
Technique cues and common mistakes
- Build wrist and shoulder strength before attempting.
Make the movement easier or harder
- Progress through tuck, straddle, and full planche.