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Technique

  1. Get into a Planche position while wrapping an elastic band around your hips.
  2. Position your hands right under the elastic band attachment point, so that it doesn’t pull you forward or backward.
  3. Balance on your hands while holding your torso parallel to the ground.
  4. Straighten your back and keep your legs straights and aligned with your torso.
  5. Keep the arms straight and the shoulders engaged ( Shoulder depression and Shoulder protraction).
  6. If using the ground, you can turn your hands to the sides to decrease the pressure on the wrists.

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Muscles

Strength

Primary

  • Shoulders
  • Chest
  • Biceps
  • Forearms
  • Serratus anterior
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Serratus anterior

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Equipment

Long resistance band
Long resistance band

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Appears in

Calisthenics skills
Joint movements
Elbowflexion
Shoulderprotractionflexion forward
trains stretches

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Progressions

e07w

Planche

Herculean
e0uf

Back lever lean

Intermediate
e01d

Advanced tuck back lever

Intermediate
e0cf

Tuck back lever

Intermediate
e014

45 deg dip

Advanced
e07x

Planche lean

Intermediate
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.