Technique
- Lean forward onto straight arms and balance with your body as parallel to the ground as possible.
- Keep the shoulders strongly engaged ( Shoulder protraction) and slightly depressed ( Shoulder depression) by pushing the floor away.
- Tuck the pelvis into a posterior Pelvic tilt and aim for a Hollow body position.
- Squeeze the glutes, abs, and lower back to maintain a rigid full-body line.
- Keep the neck neutral.
- If training on the floor, you may turn the hands slightly outward to reduce wrist strain.
Form tips
- Straight arms.
- Scapular protraction.
- Slight shoulder depression.
- Posterior pelvic tilt.
- Hollow body tension.
- Neutral head position.
- Legs together and straight.
- Pointed toes: optional.
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
Regressions
Half layout planche
Herculean
Assisted planche
Intermediate
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