What Is the Planche? (Complete Beginner’s Guide)
The planche is one of the most iconic and difficult calisthenics skills. In this guide, you’ll learn what the planche really is, why it’s so hard, what muscles it uses, and whether beginners can realistically achieve it.
What Is the Planche?
The planche is a bodyweight strength skill where you hold your body completely parallel to the ground, supported only by your hands, with your feet lifted off the floor.
Your arms stay straight, your shoulders lean forward, and your core, shoulders, chest, and arms work together to keep your body rigid like a plank — except your feet never touch the ground.
Why Is the Planche So Hard?
The planche is difficult because it places your entire bodyweight far in front of your hands, creating massive leverage against your shoulders and core.
- Extreme shoulder strength is required
- Straight-arm strength (not bent-arm pushing)
- High core and glute tension
- Excellent body awareness and balance
Unlike push-ups or dips, you can’t cheat the planche with momentum. Every second is pure strength and control.
Planche in Gymnastics vs Calisthenics
In gymnastics, the planche is a foundational strength element performed on the floor or rings, often by athletes who start training very young.
In calisthenics, the planche is treated as a high-level skill that athletes work toward using progressions like tuck planche, advanced tuck, and straddle planche.
The main difference isn’t the skill — it’s the training path. Modern calisthenics makes the planche more accessible through structured progressions.
Muscles Used in the Planche
The planche is a full-body skill, but these muscles do most of the work:
- Shoulders (anterior delts) – primary driver
- Chest – assists shoulder stability
- Triceps – straight-arm support
- Core – prevents hips from dropping
- Glutes – keeps the body aligned
- Wrist flexors – handle heavy loading
Is the Planche Realistic for Beginners?
A full planche is not realistic for beginners — but training for it absolutely is.
Beginners should focus on:
- Planche leans
- Tuck planche holds
- Core and shoulder conditioning
With consistent training, most people can build toward advanced progressions over time — regardless of age or body type.
Common Planche Myths
- ❌ Only light people can do a planche — strength-to- weight ratio matters more than body weight alone.
- ❌ You need insane genetics — progressions and smart programming matter more.
- ❌ Planche is bad for your shoulders — poor technique is the real problem.