Planche (exercise)

Planche position

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]

Muscles used

The muscles used in planche are:[3]

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

Planche world records

  • 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]

See also

References

  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.
  3. ↑ Katrichis, Nick E.; Moca, Angelo (August 1992). "SPORTS PERFORMANCE SERIES: The planche". Strength & Conditioning Journal. 14 (4): 6. ISSN 1524-1602.
  4. ↑ "Longest Planche Hold | Parallettes - Calisthenics Record". calibase.org. Retrieved 2025-12-06.
  5. ↑ "Most Consecutive Full Planche Presses - Calisthenics Record". calibase.org. Retrieved 2025-12-06.
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