Planche

Muscles worked by the Planche

Primary

Front DeltsAnterior DeltoidChestPectoralis Major

Secondary

SerratusSerratus AnteriorTricepsTriceps Brachii

Also called: front deltoid, anterior delt, front delt, anterior deltoid, pec, pecs.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Planche

1. Begin in a push-up position with hands turned outward.
2. Lean forward until your center of mass is over your hands.
3. Lift your feet off the ground keeping the body horizontal.
4. Hold the position.
5. Return to the floor with control.

Form tips

• Progress through tuck, straddle, and full planche.
• Build wrist and shoulder strength before attempting.

At a glance

Planche in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Dead Hang
• Front Lever
• L Sit
• Archer Push Ups
• Banded Chest Stretch
• Barbell Bench Press
• Bench Chest Stretch
• Cable Chest Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "planche",
  "name_en": "Planche",
  "name_de": "Planche",
  "name_es": "Plancha Calisténica",
  "description_en": "An advanced calisthenics hold requiring exceptional upper body and core strength to hold the body parallel to the ground.",
  "description_de": "Eine fortgeschrittene Kalisthenics-Halteposition, die außergewöhnliche Oberkörper- und Rumpfkraft erfordert, um den Körper parallel zum Boden zu halten.",
  "description_es": "Una posición avanzada de calistenia que requiere una fuerza excepcional del tren superior y el core para mantener el cuerpo paralelo al suelo.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "advanced",
  "body_part": "chest",
  "primary_muscles": [
    "anterior_deltoid",
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "serratus_anterior",
    "triceps_brachii"
  ],
  "goals": [
    "strength",
    "power"
  ],
  "tags": [
    "calisthenics",
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe"
  ],
  "variation_group": "static-hold",
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Begin in a push-up position with hands turned outward.",
    "Lean forward until your center of mass is over your hands.",
    "Lift your feet off the ground keeping the body horizontal.",
    "Hold the position.",
    "Return to the floor with control."
  ],
  "instructions_de": [
    "Beginne in einer Push-Up-Position mit nach außen gedrehten Händen.",
    "Lehne dich nach vorne, bis dein Schwerpunkt über den Händen liegt.",
    "Hebe die Füße vom Boden, Körper horizontal.",
    "Halte die Position.",
    "Kehre kontrolliert zum Boden zurück."
  ],
  "instructions_es": [
    "Comienza en posición de flexión con las manos giradas hacia afuera.",
    "Inclínate hacia adelante hasta que tu centro de masa quede sobre las manos.",
    "Levanta los pies del suelo manteniendo el cuerpo horizontal.",
    "Mantén la posición.",
    "Regresa al suelo con control."
  ],
  "tips_en": [
    "Progress through tuck, straddle, and full planche.",
    "Build wrist and shoulder strength before attempting."
  ],
  "tips_de": [
    "Stufenweise vorgehen: Tuck, Straddle, vollständige Planche.",
    "Erst Handgelenk- und Schulterkraft aufbauen, bevor du es versuchst."
  ],
  "tips_es": [
    "Progresa a través de la posición encogida, en estrella y la plancha completa.",
    "Desarrolla la fuerza de muñecas y hombros antes de intentarlo."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "main": "images/flat/planche-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "planche");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.