The Planche

How to do the exercise

The Planche is one of the most advanced calisthenics skills, requiring an exceptional combination of strength, balance, and control. It challenges your whole body and demands progressive training. Here’s how to work on the Planche step by step:

1. Starting Position

Begin in a push-up position on Parallettes or Dip Bars to protect your wrists. Keep your arms straight, shoulders protracted, and core engaged. Place your hands shoulder-width apart.

2. Leaning Forward

Gradually lean your upper body forward while keeping your arms locked out. The goal is to bring your hands closer to your hips as your feet get lighter. Maintain tight core tension and avoid arching your lower back during this phase.

3. Lifting the Legs

Once you can shift enough weight onto your arms, slowly lift your legs off the ground and bring them together. Your body should form a straight, horizontal line parallel to the floor. Focus on keeping your glutes, abs, and legs engaged at all times.

4. Holding the Position

Hold the Planche for as long as possible with clean form. Even a few seconds are a huge achievement for most athletes. Reset when you lose alignment and repeat for controlled sets. Over time, aim to extend the hold duration.

Recommended Equipment for Planche Training

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 Planche offers unmatched benefits for advanced athletes working on strength and control:

• Builds extreme core, shoulder, and arm strength

• Improves balance, body control, and stability

• Strengthens wrists and joints when trained progressively

• Develops explosive pushing power transferable to other skills

This makes the Planche a hallmark of calisthenics mastery and an impressive display of bodyweight strength.

Main muscles used

The Planche mainly targets:

• Shoulders (Deltoids)

• Chest (Pectorals)

• Triceps

• Core & Hip Flexors for body stabilization

• Glutes & Legs to keep the body line straight

Practicing the Planche ensures balanced muscle development, stability, and explosive strength.

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

Mistakes to avoid

Common mistakes when attempting the Planche include:

• Bent arms: Always keep elbows locked to avoid injury and build proper strength.

• Arching lower back: Engage your core and glutes to maintain a straight body line.

• Rushing progressions: Start with tuck planche or band-assisted holds instead of forcing full Planche too early.

• Neglecting wrist protection: Use Parallettes or Wrist Wraps to reduce joint stress.

• Holding breath: Breathe steadily to maintain control and avoid tension loss.

Progress by increasing hold time step by step, staying consistent, and focusing on perfect technique over duration.

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!