Planche

Recommended external demonstration

Watch Planche

How to Planche in 7 Steps | Detailed Tutorial from Beginner Level to Mastery

Technique

How to perform Planche

1. Set your hands about shoulder-width apart on the floor, spread your fingers and keep your elbows straight.
2. Push the floor away to hold the shoulder blades forward and keep the shoulders controlled as you lean ahead of the wrists.
3. Extend both legs together behind you and lift the feet until the trunk and legs form one approximately horizontal line.
4. Maintain straight knees and hips; do not tuck one shin toward the torso or rest the legs on the arms.
5. Use your shoulder position and pressure through the hands to balance while keeping the pelvis and lower back from sagging.
6. End the hold by lowering the feet under control.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Serratus Anterior.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.