Planche

An advanced calisthenics hold requiring exceptional upper body and core strength to hold the body parallel to the ground.

How to do it

1. Begin in a push-up position with hands turned outward.
2. Lean forward until your center of mass is over your hands.
3. Lift your feet off the ground keeping the body horizontal.
4. Hold the position.
5. Return to the floor with control.

Tips

• Progress through tuck, straddle, and full planche.
• Build wrist and shoulder strength before attempting.

Muscles

Primary: Front deltoid, Chest

Secondary: Serratus, Triceps