Planche (exercise)

For other uses, see Planche.

Gymnastics and calisthenics skill

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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,[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

[edit]

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

[edit]

* 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

[edit]

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

## References

[edit]

1. ^ "Top 10 planche variations". Calisthenics world. 2022-11-05. Retrieved 2023-03-26.
2. ^ English, Nick (17 November 2016). "The Ultimate Guide to Performing a Planche". BarBend. Retrieved 3 March 2017.
3. ^ Sommer, Christopher (20 October 2004). "Building an Olympic Body through Bodyweight Conditioning". Retrieved 11 April 2012.
4. ^ Katrichis, Nick E.; Moca, Angelo (August 1992). "SPORTS PERFORMANCE SERIES: The planche". Strength & Conditioning Journal. 14 (4): 6. ISSN 1524-1602.