Ring Planche

Technique

How to perform Ring Planche

1. Grip the rings with a false grip and press into a support hold, turning the rings out so your palms face forward and elbows are locked.
2. Protract and depress your shoulders while engaging your core, glutes, and quads to create a rigid hollow body.
3. Lean your shoulders forward past the rings, keeping arms straight and allowing your body to angle over your hands.
4. Lift your legs off the ground together, extending them behind you until your body forms a straight line parallel to the floor.
5. Squeeze your entire body and maintain the forward lean, holding the planche position for the prescribed duration.
6. Lower your feet back to the floor under control to return to the support hold before resting or repeating.

Recommended external demonstration

Watch Ring Planche

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Pectoralis Major Sternocostal Head, Serratus Anterior, Pectoralis Major Clavicular Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.