Planche

An advanced bodyweight hold where the body is held parallel to the ground in a prone position, supported primarily by arm and core strength.

Instructions

1. Begin in a push-up position on the floor or on parallettes (parallel bars) for increased difficulty.
2. Place your hands shoulder-width apart, positioned close to or under your hips rather than under your chest.
3. Engage your core, glutes, and shoulders to maintain a rigid body position.
4. Press into your hands to lift your body off the ground, holding your body parallel to the floor.
5. Your legs should remain extended and aligned with your torso, creating one straight line.
6. Maintain this horizontal hold for as long as possible, breathing steadily.
7. Lower your body with control when you can no longer maintain the position.

Tips

• The planche is one of the most challenging bodyweight exercises and requires months of dedicated training.
• Progression is essential: start with incline planches, pseudo planches, or tuck planches before attempting full planches.
• Focus on scapular strength and control; the shoulders are critical to this movement.
• Maintain tension in your entire body; any sagging hips or bent elbows compromises the hold.
• Practice regularly but not excessively to avoid shoulder overuse injury.
• Complement planche training with push-ups, handstand work, and shoulder mobility exercises.
• This is a skill-based movement; patience and consistency are essential for progression.