Best Exercises to Learn Planche

The full planche is a remarkable gymnastic move that requires a significant amount of upper body and core strength. To perform this move, the body is held in a horizontal position with only the hands touching the ground, while the legs and torso are suspended in mid-air. Learning the full planche is a challenging and rewarding process, and there are several exercises that can help you develop the necessary strength and technique.

Planche Leans

The planche leans are the first exercise that should be done when learning the full planche. This move helps to build the necessary shoulder and upper body strength that is required to hold the full planche. To perform the planche leans, start by getting into a push-up position and then shift your weight forward so that your shoulders are in front of your hands. You should feel your body weight shift onto your fingertips. Hold this position for as long as you can, aiming for 30 seconds or more.

Tuck Planche

The tuck planche is the next progression after the planche leans. This move helps to build core strength and control, which is essential when attempting the full planche. To perform the tuck planche, start in a push-up position and then tuck your knees in towards your chest, lifting your feet off the ground. Try to hold this position for as long as possible, aiming for 30 seconds or more.

Straddle Planche

The straddle planche is a variation of the tuck planche that involves extending the legs out to the side. This move helps to increase the difficulty and builds further core and upper body strength. To perform the straddle planche, begin in the tuck planche position and then slowly extend your legs out to the sides, keeping them straight. Hold this position for as long as possible, aiming for 10-15 seconds to start and increasing the time as you improve.

Full Planche Negatives

Full planche negatives are a great exercise to build the strength required for the full planche. This move involves lowering your body from the full planche position to the ground slowly. To perform this move, start in the full planche position, holding the position for as long as possible, then slowly lower your body to the ground. Try to control your descent as much as possible, keeping your elbows close to your body. Repeat this exercise for several repetitions.

Planche Push-Ups

Planche push-ups are another advanced exercise that helps to build the strength required for the full planche. This move involves lowering your body from the planche lean position to the ground, using your shoulder and tricep strength. To perform this move, start in the planche lean position and then lower your body towards the ground, keeping your elbows close to your body. Push back up to the starting position and repeat for several repetitions. If you are unable to perform a full planche push-up, start with partial reps or perform the exercise with a slight bend in your arms.

Handstand Push-Ups

Handstand push-ups are an excellent exercise for building the shoulder strength required for the full planche. This move involves lowering your body from the handstand position to the ground, using your shoulder and tricep strength. To perform this move, kick up into a handstand position against a wall and then lower your body towards the ground, keeping your elbows close to your body. Push back up to the starting position and repeat for several repetitions. If you are unable to perform a full handstand push-up, start with partial reps or perform the exercise with a slight bend in your arms.

Hollow Body Hold

The hollow body hold is an essential exercise for building core strength and improving body control. To perform the hollow body hold, lie flat on your back with your arms extended above your head and your legs straight. Lift your arms and legs off the ground, keeping them straight and hold this position for as long as possible, aiming for 30 seconds or more.

In conclusion, learning the full planche is a challenging but rewarding process that requires a significant amount of strength, technique, and practice. By incorporating the above exercises into your training routine, you can develop the strength and skills necessary to perform this impressive gymnastic move.