Planche

Skill Tree

Muscles

Technique

  1. Lean forward onto straight arms and balance with your body as parallel to the ground as possible.
  2. Keep the shoulders strongly engaged ( Shoulder protraction ) and slightly depressed ( Shoulder depression ) by pushing the floor away.
  3. Tuck the pelvis into a posterior Pelvic tilt and aim for a Hollow body position.
  4. Squeeze the glutes, abs, and lower back to maintain a rigid full-body line.
  5. Keep the neck neutral.
  6. If training on the floor, you may turn the hands slightly outward to reduce wrist strain.

Form tips

  1. Straight arms.
  2. Scapular protraction.
  3. Slight shoulder depression.
  4. Posterior pelvic tilt.
  5. Hollow body tension.
  6. Neutral head position.
  7. Legs together and straight.
  8. Pointed toes: optional.

Similar Exercises

Equipment