Technique
- Balance on your hands while holding your torso parallel to the ground.
- Straighten your back and form a 90 degrees angle at the hips. Bend the knees.
- Keep the arms straight and the shoulders engaged ( Shoulder depression and Shoulder protraction).
- If using the ground, you can turn your hands to the sides to decrease the pressure on the wrists.
Muscles
Strength
Primary
- Shoulders
- Chest
- Biceps
- Forearms
- Serratus anterior
Secondary
- Spine
Individual muscles
Individual muscles
- Anterior deltoid
- Pectoralis major (clavicular head)
- Biceps brachii (short head)
- Brachialis
- Brachioradialis
- Serratus anterior
Equipment
Appears in
Calisthenics skills
Joint movements
Progressions
One-leg planche
Elite
Bent-arm one-leg planche
Elite
Regressions
Planche lean
Intermediate
Tuck planche
Advanced
Tuck planche raise
Advanced
Dynamic planche lean
Intermediate
View Similar Exercises
View Similar Exercises
Pike straddle planche
Advanced
Bent-arm tuck planche
Advanced
Bent-arm straddle planche
Elite
Straddle planche
Elite
Half layout planche
Herculean
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.