Planche (exercise)

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Planche position

A planche is a skill in gymnastics and calisthenics in which the body is held parallel to the ground, while being supported above the floor by straight arms. It is a move that requires significant strength and balance.

There are many variations of a planche, although only two are accredited in artistic gymnastics: the straddle planche, and the full planche. Somewhat less well known is the double planar planche. Depending on the event, it can range from a B to a D skill, and must be held for at least two seconds. As an example, on gymnastic rings, the straddle planche is a B move, and the full planche is a C move. On floor, straddle/full is A/B. This move is also done commonly in break dancing (known as a no-legged or planche pushup). The muscles used in this exercise are primarily the abdominals, chest, shoulders, upper back, lower back, and glutes.[1]

As the planche is a demanding position, athletes train for it with a progression of simpler moves, advancing to the next when they have gained mastery of the intermediate positions. A typical training progression usually consists of the frog stand, advanced frog stand, tuck planche, advanced tuck planche, straddle planche, and then full planche. The arms should be locked at all times in all positions, except frog stand.[2]

See also[edit]


  1. ^ English, Nick (17 November 2016). "The Ultimate Guide to Performing a Planche". BarBend. Retrieved 3 March 2017.
  2. ^ Sommer, Christopher (20 October 2004). "Building an Olympic Body through Bodyweight Conditioning". Retrieved 11 April 2012.