Ring Planche

Recommended external demonstration

Watch Ring Planche

5 MOST Important Planche Progressions with USA Rings Champion, Brandon Wynn

Technique

How to perform Ring Planche

1. Set the rings with enough clearance for a full horizontal body position and a controlled entry and exit.
2. Establish a firm grip and straight-arm support, turning the rings outward.
3. Push into the rings with your shoulder blades spread and lean your shoulders ahead of your hands.
4. Extend both legs together behind you until your torso and legs form an approximately horizontal line.
5. Hold the position with straight elbows and level hips, without resting your forearms on the straps.
6. Bring your feet down under control to finish; feet on the floor unload the hold rather than constituting ring support.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Serratus Anterior, Biceps Brachii Long Head, Biceps Brachii Short Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.