The Bent Arm Planche

How to do the exercise

The Bent Arm Planche is an advanced calisthenics skill that demands strength, balance, and joint preparation. It’s highly challenging and should only be practiced by experienced athletes. Always warm up properly, especially your elbows and wrists, before attempting. Here’s how to perform it correctly:

1. Starting Position

Place your hands shoulder-width apart, ideally on Parallettes or Dip Bars to reduce wrist strain. Bend your arms a little bit less than 90 degrees and keep your hands aligned with your hips. Keep your elbows tight to your body and set your gaze slightly downward to maintain a neutral spine.

2. Leaning Forward

Shift your weight forward while keeping your arms bent. Your shoulders should move in front of your hands until your torso becomes parallel to the ground. Maintain strong core engagement and avoid collapsing through your chest.

3. Holding the Position

Find balance by keeping your elbows close, your scapula protracted, and your body line straight. The hips should not sag or rise – aim for a clean horizontal hold. Keep breathing steadily to maintain tension without losing stability.

4. Reset and Repeat

Gently return to your starting position, shake out your wrists and elbows if needed, and go for another hold. Start with short attempts and gradually increase hold time as your joints and muscles adapt to the stress of the Bent Arm Planche.

Recommended Equipment for the Bent Arm Planche

Dip Bars – For optimal wrist alignment and a greater range of motion.

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Parallettes – For better wrist positioning and deeper range of motion.

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Liquid Chalk – For grip and security during the exercise.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The Bent Arm Planche offers great benefits for advanced athletes:

• Develops extreme isometric strength in chest, shoulders, and triceps

• Strengthens elbows and joints through isometric loading

• Improves balance, body control, and coordination

• Builds core stability for advanced static skills

This makes it a nice exercise in calisthenics, testing both physical and mental strength.

Main muscles used

The Bent Arm Planche primarily targets:

• Chest (Pectorals)

• Triceps

• Front Deltoids

• Core muscles for stabilization

• Scapular muscles for shoulder stability

Consistent training ensures full-body activation and prepares you for advanced static skills like the full Planche.

If you're looking for other advanced skills, check out our Youtube video:

Mistakes to avoid

Common mistakes when practicing the Bent Arm Planche include:

• Not warming up properly: Cold joints, especially elbows, are at high risk of injury.

• Hands too far apart: Keep shoulder-width to maintain balance and avoid strain.

• Letting elbows flare: This reduces stability and can overload your shoulders.

• Sagging hips: Keep your body line horizontal – avoid collapsing.

• Overarching your back: Maintain core tension to protect your spine.

• Holding too long too early: Start with short holds and progress gradually.

Focus on clean form, controlled holds, and structured progressions to safely master the Bent Arm Planche.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

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Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!