Full Planche
How To
A planche is a skill in gymnastics and calisthenics in which the body is held parallel to the ground, while being supported above the floor by straight arms. It is a move that requires significant strength and balance.
The main muscle used in this exercise is the anterior deltoid, but the abdominals, chest, shoulders, upper back, lower back, and glutes also play important roles.
As the planche is a demanding position, athletes train for it with a progression of simpler moves, advancing to the next when they have gained mastery of the intermediate positions. A typical training progression usually consists of the frog stand, advanced frog stand, tuck planche, advanced tuck planche, straddle planche, and then full planche. The arms should be locked at all times in all positions, except frog stand.
Tips
Tip 1
The planche, which is a pressing movement, is well complemented by the front lever, a pulling movement. Combine the two for an almost unrivalled upper body and core workout.
Tip 2
The stronger your core, the easier the planche will be
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