{"id":7593,"date":"2020-11-24T21:39:04","date_gmt":"2020-11-24T21:39:04","guid":{"rendered":"https:\/\/calisthenicsnerd.osmiumweb.com\/how-to-planche-5-tips-to-master-it\/"},"modified":"2026-03-11T13:51:42","modified_gmt":"2026-03-11T13:51:42","slug":"how-to-planche-5-tips-to-master-it","status":"publish","type":"post","link":"https:\/\/athenscalisthenicscenter.gr\/en\/how-to-planche-5-tips-to-master-it\/","title":{"rendered":"How to Planche – 5 Tips to Master it"},"content":{"rendered":"\r\n

The Planche<\/a> is the holy grail of every Calisthenics<\/a> athlete.<\/p>\r\n\r\n\r\n\r\n

It takes longer\u00a0to achieve than other skills such as the front lever<\/a> and back lever<\/a>, because your body needs to build enough connective tissue to hold it.<\/p>\r\n\r\n\r\n\r\n

These 5 tips<\/strong> will help you unlock it faster :<\/p>\r\n\r\n\r\n\r\n

1. SHOULDER AND STRAIGHT ARM STRENGTH<\/span><\/h2>\r\n\r\n\r\n\r\n
\"anterior\r\n
Anterior Deltoids<\/span><\/strong><\/figcaption>\r\n<\/figure>\r\n\r\n\r\n\r\n

SHOULDER STRENGTH<\/strong><\/p>\r\n\r\n\r\n\r\n

The first thing you need to do before you start training for the planche, is build strong enough shoulders to support your body. <\/strong><\/p>\r\n\r\n\r\n\r\n

Your shoulders and specifically your anterior deltoids<\/a><\/strong> (front part of shoulders) need to be really powerful<\/strong> if you want to hold this position.<\/p>\r\n\r\n\r\n\r\n

Planche leans<\/em> and pseudo planche push ups<\/em><\/strong> are some bodyweight exercises we use in Calisthenics<\/a> to strengthen this part of the shoulders.<\/p>\r\n\r\n\r\n\r\n

More advanced trainees could use handstand<\/a> push ups<\/em> and planche push ups<\/em><\/strong> as alternatives – more physically demanding variations.<\/p>\r\n\r\n\r\n\r\n

Straight Arm Strength<\/strong><\/h3>\r\n\r\n\r\n\r\n

The planche, also, requires good Straight Arm Strength<\/a>, which takes a lot of\u00a0training<\/strong>\u00a0time and effort<\/strong> to develop<\/strong>, as it implements greater stress on your\u00a0tendons and joints.<\/strong><\/p>\r\n\r\n\r\n\r\n

So you need to keep working out with straight \u2013 locked arms, instead of bend arms.<\/strong><\/p>\r\n\r\n\r\n\r\n

This way, you are going avoid using your muscles’ strength (Bend Arm Strength) for support<\/strong> and focus on performing exercises using Straight Arm Strength.<\/p>\r\n\r\n\r\n\r\n

\"\"<\/figure>\r\n\r\n\r\n\r\n

2. TRAIN IT AT THE START OF YOUR WORKOUT <\/span><\/h2>\r\n\r\n\r\n\r\n

As a general rule, you will get better quality training at the beginning of your sessions.<\/p>\r\n\r\n\r\n\r\n

Advanced movements like planche, front lever<\/a> and back lever<\/a> require high level of power<\/strong> and endurance<\/strong> (both physical and mental), which you will be lacking as your session progress.<\/p>\r\n\r\n\r\n\r\n

Also, it is better to avoid difficult and hight risk exercises at the end of a session when you are exhausted and more likely to let your form regress or get injured<\/strong>.<\/p>\r\n\r\n\r\n\r\n

So start your Calisthenics<\/a> workouts with your planche training, before losing all your energy with other exercises.<\/p>\r\n\r\n\r\n\r\n

3. USE PARALLETTES AND RESISTANCE BANDS<\/span><\/h2>\r\n\r\n\r\n\r\n
\"planche<\/figure>\r\n\r\n\r\n\r\n

For the planche you need to lean forward<\/strong> in order to balance your body. That implies that your wrists will take a really big pounding.<\/p>\r\n\r\n\r\n\r\n

Use Parallettes<\/strong> to destress your wrists and increase their movement range.<\/p>\r\n\r\n\r\n\r\n

Also, Resistance bands<\/strong> can be used to unload some (or a lot) of your weight and help you maintain better form wile getting stronger.<\/p>\r\n\r\n\r\n\r\n

When you feel comfortable holding the position, change the resistance band with a thiner<\/strong> one to continue challenging yourself, until you manage to hold the planche without assistance.<\/p>\r\n\r\n\r\n\r\n

4. USE PROGRESSIONS AND DO REPS<\/span><\/h2>\r\n\r\n\r\n
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