Exercise Planche

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 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. 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.

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.

The muscles used in planche are:

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

• 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

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