Planche
One of the most impressive static holds. Body held horizontal with only hands on the ground and arms straight.
Short answer
Planche: an elite-level bodyweight exercise for the anterior deltoids, chest and core. You need parallettes. A typical target: 5-30 seconds.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Start in planche lean.
Lean forward over hands.
Protract shoulders.
Lift feet maintaining horizontal.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the planche work?
The anterior deltoids carry the largest share, holding your whole body horizontal with the shoulders far in front of the hands. The chest works alongside them. The biceps tendon takes serious tension because the elbows stay locked against a long lever - this is why planche work is notorious for elbow strain when rushed. The serratus anterior protracts the shoulder blades, and that protraction is what creates the position rather than merely accompanying it. The core, glutes and quads hold the body rigid; any sag and the lever changes.
Primary Muscles
Secondary Muscles
How to train it
Hold 5 to 30 seconds, accumulated in short sets. Planche is a years-long project trained through positions, not reps: planche leans, then tuck, advanced tuck, straddle, then full. Move on only when you can hold the current position for 15 to 20 clean seconds. Three or four short sessions a week beat two long ones, because connective tissue adapts through frequency and low volume. Prepare the wrists and elbows every session without exception.
If you are stuck
Bending the arms is the fault that ends the exercise - a bent-arm planche is a different and much easier skill. Regress rather than letting the elbows soften. Not protracting is the fault that keeps people stuck for months: push the floor away hard so the upper back rounds slightly and the shoulder blades spread. Rushing progressions is the third, and it is the one that causes injuries; the muscles are ready long before the tendons are.
Progressions
Level up your training
Planche questions
How long does it take to learn the planche?
Most people need 2-5 years of dedicated training to achieve a full planche. Tuck planche can be achieved in 6-12 months, straddle in 1-2 years. Consistency and proper progression are essential.
What are the prerequisites for planche training?
You should be able to do 20+ push-ups, hold a solid pseudo planche lean, and have good wrist mobility. Start with planche leans before attempting tuck planche.
Why is shoulder protraction important for planche?
Protraction (pushing shoulders forward) keeps you balanced and protects the shoulder joint. Without it, you will fall forward and risk injury. It is the key technique element.
Related Exercises
More Static exercises
Straddle Planche
A planche variation with legs spread wide, reducing the lever arm. A step before full planche.
Tuck Planche
The first major planche progression with knees tucked to chest. Builds foundational planche strength.
Front Lever
A horizontal hold where you hang from a bar with body straight and parallel to ground, facing up.
Ready to Practice Planche?
Find a calisthenics park with parallettes near you and start training.