Planche (exercise)

For other uses, see Planche.

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.

Planche position

There are many variations of a planche,^[1] although only two are accredited in artistic gymnastics: the straddle planche, and the full planche. Depending on the event, it can range from a 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.^[2]

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.^[3]

Muscles used

The muscles used in planche are:^[4]

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

Possible injuries

• 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

See also

• Bodyweight exercise
• Mayurasana – peacock pose in yoga as exercise, the body supported on bent arms
• Plank (exercise)
• Gymnastics
• Front Lever
• Back lever
• Human flag