Technique
- Balance on your hands while holding your torso parallel to the ground.
- Open the legs straight out to the sides and keep then aligned with your torso.
- Straighten your back.
- 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
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
Bent-arm straddle planche
Elite
View Similar Exercises
View Similar Exercises
Pike straddle planche
Advanced
Advanced tuck planche
Advanced
Tuck planche
Advanced
Planche
Herculean
Rings advanced tuck planche
Elite
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