Planche
- Pro
- Advanced
- Calisthenics
The planche holds your whole body horizontal in the air, supported only by straight arms and hands flat on the floor. It loads the front delts, chest and abs isometrically as you fight to stay level. Advanced calisthenics athletes hold it for time as a main move or a finisher, without any added equipment or weight.
- Muscles
- Front delts, Chest, Abs
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Set your hands on the floor, fingers spread, arms straight.
- Lean your shoulders far ahead of your hands.
- Lift your feet and hold your body horizontal.
- Squeeze everything and breathe in short, steady breaths.
Form cues
- Press your fingertips hard into the floor for support.
- Keep your hips level with your shoulders, not piked.
- Point your toes to keep your whole body tight.
Common mistakes
- Hips pike up instead of staying level. Squeeze your glutes and abs to keep a straight line.
- Shoulders do not lean far enough past the hands. Shift more weight forward before lifting your feet.
- Body sags in the middle under fatigue. Brace your whole body tight from shoulders to toes.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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