Planche Hold
Starting Posture
Start in a push-up position with your hands shoulder-width apart and fingers pointing forwards. Keep your body in a straight line from head to toes.
How to Exercise
Lower yourself down into a push-up position and then start shifting your weight forward till your feet come off the ground. Hold this position for as long as you can, aiming to eventually hold it for 30 seconds or more.
Breath Control
Breathe steadily and deeply throughout the exercise, focusing on maintaining a stable core and not holding your breath.
Common errors
Dropping your hips or arching your back, not engaging your core or glutes, and not keeping your body in a straight line are common errors to watch out for.
Weights
Bodyweight exercise
Grips
Hands shoulder-width apart, fingers pointing forwards
Variations
Advanced variations can include straddle planche or planche push-ups to increase difficulty.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Engage your core and glutes to help keep your body in a straight line. Keep your arms straight and try to push your shoulders away from your ears. Start with short holds and gradually work your way up to longer durations as you build strength.
Cautions
Avoid overarching your lower back and remember to engage your core to protect your spine. If you feel any pain, stop the exercise immediately.