Planche
Full planche — horizontal arms-straight bodyweight hold, the apex of bodyweight shoulder strength.
Level: Elite
Primary: Shoulder
Secondary: Abs Chest Triceps
Movement: Isolation
Type: Functional Fitness (Obstacle & Hybrid) ISO Strength (Weight Lifting)
Equipment: Body Weight
Sports: Gymnastics
Target muscles
The deltoids carry the lever load. The serratus anterior holds the scapulae protracted. The triceps lock out the elbows. The chest contributes through horizontal adduction. The trunk and hip flexors hold the body in line. As gymnastic strength elements go, the full planche is the apex of horizontal pressing under bodyweight.
How to perform
Setup
Hold a horizontal planche with arms straight, shoulders protracted and well past the hands, body fully extended parallel to the floor with toes pointed.
Execution
Brace everything. Shoulders forward. Glutes squeezed. Hips up. Hold for time. Do not let the hips drop. The position requires years of progression to achieve.
Common mistakes
- Hips sagging.
- Shoulders drifting back.
- Bent elbows.
- Skipping rungs from straddle planche.
- Practicing without proper warmup.
Progressions and regressions
Regress through the entire planche progression: tuck, advanced tuck, half lay, straddle, then full. Years of work between rungs is normal.
Programming notes
Apex skill work. 3-5 sets of 3-5 second holds, full recovery between sets, two or three times a week.
