Planche (exercise)

A planche (from French planche, meaning "plank") 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. Depending on the event, it can range from an A to a D skill, and must be held for at least two seconds. As an example, on gymnastic rings, the straddle planche is an A value skill, and the full planche is a C value skill. On floor, straddle/full is A/C. The main muscles used in this exercise are the anterior deltoid and the biceps, but the abdominals, chest, shoulders, lower back, and glutes also play important roles.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, tuck planche, advanced tuck planche, straddle planche, and then full planche. The planche requires arms to be locked at all times.²

The muscles used in planche are:³

• Biceps
• Triceps
• Deltoid
• Brachialis
• Biceps femoris
• Gluteus maximus
• Latissimus dorsi
• Pectoralis major
• Serratus anterior
• Soleus
• Supraspinatus
• Trapezius
• Quadriceps
• Wrist flexors
• Anconeus
• Rectus Abdominis

• Torn ligaments/tendons in the arms (especially the distal biceps tendon)
• Wrist injury
• Shoulder injury
• Elbow injury
• Inflammation of the tendons of the arms
• Injury in back/spine

• Longest planche hold on parallel bars - 47 seconds by Michele Esposito on 17 November 2023 ⁴
• Most consecutive full planche presses - 17 repetitions by Viktor Kamenov ⁵