The planche is an incredible strength move that challenges your body like no other. It transforms you into a floating plank, supported only by your hands. It’s not just a party trick, but a true test of your upper-body strength, core stability, and balance.
If you’re ready to push your body to the limit and impress others with a skill that defies gravity, the planche is the perfect goal. Let’s break it down into 5 progressive steps that will take you from beginner to pro.
What is the Planche?
The planche is a gravity-defying move where your body is parallel to the ground, hovering above it and supported only by your arms. It requires serious upper-body strength, balance, and intense core activation to keep your body rigid and straight like a board.
To master the planche, you need to engage your deltoids, chest, triceps, and core muscles. These muscles work together to help you hold this difficult position and defy gravity.
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How to Achieve the Planche in 5 Steps
Mastering the planche won’t happen overnight, but with patience and the right progression, you can get there. Follow these 5 essential steps:
Step 1: Planche Lean
The planche lean builds wrist strength and shoulder stability. Start in a regular plank position with your hands on the floor, fingers spread wide, and arms straight. Gradually shift your weight forward, pushing your shoulders past your wrists, while keeping your body in a straight line and your core engaged.
As you build strength, increase the lean to make the exercise harder. If wrist discomfort arises, use parallettes or push-up bars to reduce strain on your wrists.
Step 2: Tuck Planche
Begin from the planche lean position and slowly lift your feet off the ground, drawing your knees toward your chest. Your body should remain compact, with your back slightly rounded to keep your balance. Keep your core tight and your hips aligned with your shoulders.
Hold this position for a few seconds, gradually increasing your hold time as you get stronger.
Step 3: Advanced Tuck Planche
From the tuck planche, gently push your knees away from your chest while keeping them bent. This will increase the leverage required to hold the position, making it more challenging for your shoulders and core. Focus on maintaining balance and stability as you extend your knees slightly.
Once you’re comfortable, you can gradually increase the knee extension to push your limits further.
Step 4: Straddle Planche
From the advanced tuck planche, start to spread your legs apart into a straddle position. This makes balancing easier and reduces the leverage, allowing you to focus on building strength and maintaining stability. The straddle planche is an intermediate step toward the full planche.
Step 5: Full Planche
The full planche is the ultimate goal. Start from the straddle planche position, and as you feel more stable, gradually extend your legs fully behind you with your toes pointed. Your body should be parallel to the ground, supported only by your arms.
Engage your core, keep your arms straight, and press your palms firmly into the floor or parallettes to distribute the pressure. Hold this position for a few seconds, and gradually work on increasing the time as your strength and endurance improve.
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FAQs About the Planche
How long does it take to do a planche?
The time to achieve the planche varies depending on your current strength, body composition, and training frequency. For most people, it could take several years of consistent practice. Patience is key!
How difficult is the planche?
The planche is extremely challenging. It requires significant strength, balance, and body control. However, with dedication and hard work, it’s achievable.
Can I learn the planche in 3 months?
Mastering the planche in just 3 months is ambitious unless you already have a strong foundation of strength and balance. For most people, it’s a long-term goal, so expect it to take longer.
Is the planche possible for everyone?
Most people can work towards a version of the planche with time and dedication. If the full planche seems out of reach, various modifications and progressions can still give you a significant challenge and make you feel like a pro.
