The Straight Bar Planche

How to do the exercise

The Straight Bar Planche is one of the most advanced Calisthenics Skills. It requires extreme shoulder strength, balance, and full-body tension. Using Dip Bars or Parallettes as straight bars. Here’s how to perform the Straight Bar Planche step by step:

1. Starting Position

Begin in a push-up position with your hands firmly on Parallettes, Dip Bars or another straight bar. Keep your arms straight, core engaged, and legs together. Lean slightly forward to prepare your body for the movement.

2. Leaning Forward

Gradually shift your weight forward by leaning your shoulders beyond your hands. Your goal is to move until your hands are approximately at hip level. Keep your wrists stable and your elbows locked.

3. Lifting the Legs

While maintaining the forward lean, lift your legs off the ground. Squeeze them together and extend them fully. Your body should form a straight line parallel to the ground - from shoulders to toes.

4. Hold and Control

Engage your core, glutes, and shoulders to maintain the horizontal position. Keep your gaze slightly forward and avoid looking down. Hold as long as possible, focusing on stability and clean form.

Recommended Equipment for Straight Bar 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 Straight Bar Planche is a high-level exercise that improves strength, control, and body awareness:

• Develops extreme shoulder, chest, and core strength

• Enhances balance, stability, and coordination

• Strengthens wrists and improves joint resilience

• Builds discipline and full-body control for advanced Calisthenics

This makes it one of the ultimate goals for athletes aiming to master bodyweight training.

Main muscles used

The Straight Bar Planche primarily targets:

• Shoulders (Deltoids)

• Chest (Pectorals)

• Triceps

• Core and glutes (for stabilization and alignment)

Maintaining a horizontal body position ensures complete engagement of the upper body and stabilizing muscles.

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

Mistakes to avoid

Common mistakes when performing the Straight Bar Planche include:

• Arching the lower back: Keep your body straight and avoid sagging hips.

• Bent elbows: Always lock your elbows to protect joints and build strength.

• Insufficient forward lean: Without enough lean, lifting the legs becomes impossible.

• Neglecting wrist support: Use Parallettes or Wrist Wraps to prevent injury.

• Holding your breath: Maintain steady breathing to support endurance and focus.

Progress by practicing easier variations like Tuck Planche or using resistance bands for assistance until you can hold the full Straight Bar 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!