Technique
- Lean forward on bent arms with your hands on the floor.
- Lift your hips and open your legs straight out to the sides.
- Balance your weight horizontally on your hands.
Form tips
- Open your legs wide to reduce the lever.
- Keep your torso parallel to the ground.
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
Other disciplines
Joint movements
Progressions
Half layout planche
Herculean
Regressions
One-leg planche
Elite
Planche lean
Intermediate
Bent-arm one-leg planche
Elite
Dynamic planche lean
Intermediate
Variations
Straddle planche
Elite
View Similar Exercises
View Similar Exercises
Pike straddle planche
Advanced
Advanced tuck planche
Advanced
Tuck planche
Advanced
Planche
Herculean
Bent-arm tuck planche
Advanced
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