Hold your body parallel to the floor with straight arms, using shoulder strength and core tension to support the horizontal position.
How to do the Planche (Full)#
- Place your hands on the floor about shoulder-width apart beneath your hips.
- Press firmly into your palms and straighten your arms while leaning your shoulders forward.
- Lift your feet and extend your legs until your body is horizontal and supported only by your hands.
- Keep your torso rigid and shoulders active to maintain a straight line from shoulders to heels.
- Breathe evenly and lower your feet back to the ground under control when ending the hold.
Muscles worked#
- Primary: Front delts, Chest, Abs
- Secondary: Triceps, Lats, Upper back, Forearms, Glutes
