Strength Training · Calisthenics · Gymnastics
Planche
The full planche is a straight-arm balance with your body held horizontal above the floor, supported only by your hands. It demands shoulder strength, upper-body control, and whole-body tension.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Higher injury risk
- Rest 2 min
How to do it
- Start in a high plank with your hands shoulder-width apart, fingers pointing forward or slightly outward.
- Push your chest away from the floor until your shoulder blades spread apart.
- Shift your shoulders forward past your wrists with your elbows straight.
- Lift both feet off the floor by leaning farther forward.
- Hold your body parallel to the floor with your legs together, knees straight, and hips level with your shoulders.
- Lower your toes to the floor to end the hold.
Form cues
- Squeeze your glutes.
- Press your fingertips into the floor.
- Keep your neck long.
- Keep breathing through the hold.
Common mistakes
- Bending your elbowsUse a shorter-leg position until you can support yourself with straight arms.
- Arching your lower backDraw your ribs toward your pelvis to keep your trunk firm.
- Kicking into the balanceKeep your toes light on the floor until a gradual forward weight shift lets them float clear.
Safety
The forward lean puts substantial load through your wrists, elbows, and shoulders, especially if you attempt it before building sufficient strength. Losing balance or collapsing under fatigue can cause a face-first fall.
- Warm up with gentle wrist movements and progressively deeper supported leans.
- Practice on a nonslip surface with clear space in front of your hands.
- End each attempt before fatigue prevents a controlled exit.
- Increase hold time gradually rather than forcing maximum-duration attempts.
If you have wrist, elbow, or shoulder pain or a history of instability, get advice from a physiotherapist before attempting the full hold.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 3–5
- Target
- 3–8 seconds
- Rest
- 2 min
Use this prescription only after you can hold a stable straddle planche; otherwise, train an easier progression.