Gymnastics · Calisthenics · Strength Training
Parallette Planche
The parallette planche is a straight-arm hold with your body horizontal and feet off the floor. It trains shoulder strength, upper-body support, and full-body tension.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Higher injury risk
- Rest 3 min
How to do it
- Place the parallettes parallel to each other, about shoulder-width apart.
- Grip the bars from a crouch between them.
- Straighten your elbows to support your weight through your hands.
- Lean your shoulders forward past your hands.
- Lift your feet into a tucked position.
- Extend your legs behind you.
- Hold your body parallel to the floor, with your shoulders, hips, and ankles in one line.
- Lower your feet to the floor under control.
Form cues
- Push the bars away.
- Spread your shoulder blades.
- Squeeze your legs together.
- Keep breathing through the hold.
Common mistakes
- Bending your elbowsShorten the lever by tucking your knees until you can maintain straight arms.
- Arching your lower backTighten your abdomen and glutes to keep your ribs from flaring.
- Kicking into the holdShift your weight forward gradually until your feet become light enough to lift without momentum.
Safety
The forward lean places substantial load on your shoulders and elbows, especially with fully extended legs. Losing support or tipping a bar can cause a face-first fall.
- Set the bars on a firm, nonslip surface with a landing mat beneath your body; avoid soft padding that lets the bars wobble.
- Check that both bars resist sliding and tipping before each set.
- End the hold as soon as your shoulders sink or your grip starts slipping.
- Practice short holds while fresh rather than attempting maximum-duration holds under fatigue.
If you have shoulder, elbow, or wrist pain or a previous injury affecting support, get advice from a physiotherapist before attempting the full hold.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics Landing Mat
- Parallettes
- Resistance Band (optional)
Sets and reps
- Sets
- 3–5
- Target
- 3–8 seconds
- Rest
- 3 min
Use a tuck or assisted version if you cannot yet hold the full position.