Planche 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Isometric
Required Equipment
Bodyweight
Fitness Level
Advanced
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Planche is an advanced bodyweight exercise that primarily targets the abs while also engaging the shoulders as a secondary muscle group. It involves holding the body parallel to the ground, supported only by the hands, requiring exceptional core strength, shoulder stability, and balance. Performing the Planche demands intense isometric contraction of the abdominal muscles and a strong engagement of the shoulder stabilizers to maintain proper body alignment. This exercise develops overall body control, strength, and coordination without the need for any equipment.
How to Perform
Start by placing your hands shoulder-width apart on the floor, fingers spread wide for stability.
Lean forward slightly while keeping your arms straight and elbows locked.
Engage your core fully, drawing your navel toward your spine to maintain tension in the abs.
Lift your legs off the ground, keeping them straight and together, aiming to hold your body parallel to the floor.
Focus on keeping your shoulders protracted and elevated, pressing away from the floor.
Maintain a rigid body line from head to toes, avoiding sagging hips or bending knees.
Hold this position for as long as possible while breathing steadily, keeping the core and shoulders engaged.
To exit, slowly lower your legs back to the ground while maintaining control and keeping your core tight.
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Tips
Focus on progressive variations like tuck planche before attempting the full planche.
Keep your core and glutes fully engaged to maintain a straight body line.
Strengthen shoulder and wrist stability to support body weight safely.
Avoid holding your breath; maintain steady, controlled breathing.
Practice consistently but allow adequate rest to prevent overuse injuries.
Use wrist warm-ups and stretches to reduce strain during holds.
Keep elbows locked and shoulders protracted to maximize stability.
Start with short holds and gradually increase duration over time.
Incorporate complementary core and shoulder strengthening exercises.
Avoid sagging hips or bent knees, even during short practice attempts.
How Not to Perform
Do not let your hips sag or your lower back arch excessively.
Do not bend your knees or separate your legs.
Do not relax your core or glutes during the hold.
Do not collapse your shoulders; avoid letting them sink toward the floor.
Do not lock your neck in a strained position; keep it neutral.
Do not hold your breath; avoid tension that impedes breathing.
Do not attempt the full planche without progressing through easier variations.
Do not place your hands too close or too wide, which reduces stability.
Do not rush the hold; avoid sudden movements or jerks.
Do not ignore wrist and shoulder warm-ups before practice.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
