Planche Hold

Starting Posture

Start in a push-up position with hands directly under shoulders and legs fully extended. Brace core and engage glutes to maintain a straight line from head to heels.

How to Exercise

Shift weight forward onto fingertips and begin to lean forward while maintaining a tight body position. Slowly lower chest towards the ground while keeping arms straight, aiming to bring shoulders slightly past hands. Hold at the lowest point for the desired duration.

Breath Control

Breathe deeply and evenly throughout the exercise, focusing on maintaining tension in the core and glutes.

Common errors

Common errors include sagging or piking at the hips, bending the arms, or allowing the shoulders to elevate towards the ears. Ensure proper form to maximize the effectiveness of the exercise.

Weights

Grips

Variations

Variations of the planche hold include tucking the knees towards the chest to reduce the lever arm and increase stability. Another variation is the straddle planche, where the legs are spread apart to increase balance and strength requirements.

Comments and tips

Focus on keeping the body rigid and avoiding any sagging or piking at the hips. If unable to hold at the lowest point, work on gradually increasing time spent in the position. Progress slowly and avoid excessive strain on the wrists.

Cautions

Avoid attempting this exercise if you have any wrist, elbow, or shoulder injuries. Stop immediately if you experience any sharp pain.