Technique
- Balance on your hands while holding your torso parallel to the ground.
- Bend your knees and pull your legs up to your chest.
- 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
Advanced tuck planche
Advanced
Rings tuck planche
Advanced
Tuck planche pushup
Advanced
Pike straddle planche
Advanced
Regressions
Crane pose
Intermediate
Planche lean
Intermediate
RTO pushup
Advanced
Assisted tuck planche raise
Novice
Assisted tuck planche hold
Novice
Dynamic planche lean
Intermediate
View Similar Exercises
View Similar Exercises
Bent-arm straddle planche
Elite
Bent-arm one-leg planche
Elite
One-leg planche
Elite
Straddle planche
Elite
Half layout planche
Herculean
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