Planche is an elite gymnastics move that requires perfect upper body strength. To practice doing planche, you must first master a series of exercises that work your arms to support your body weight without any assistance. Read the first step to start the exercise.
Step
Method 1 of 2: Practice Doing Planche
Step 1. Perfect your push-ups
Planche involves the forearm and wrist, which must be strong enough to support the weight of the body. The best way to work these muscles is to do lots of push-ups. You should be able to do at least 25 push-ups before trying a planche.
- Prone on the floor with your legs straight behind you.
- Bend your elbows and place your hands on the floor beside your chest.
- Push your torso up using arm strength until your arms are straight. Your torso and feet should be lifted off the floor, with only the tips of your toes keeping your back in balance. Keep the body straight; the back should not be curved.
- Lower your back to the floor. Repeat at least 25 times.
Step 2. Practice balance
Once your push-ups are perfect, practice balance by placing more weight on your arms and hands, instead of supporting your toes. To do this exercise, you'll need a folding chair or a chair-high ball.
- Take a push-up position.
- Place your feet on a chair or ball.
- Push yourself up so that your weight is balanced on your hands and still resting on your back, on a chair or ball.
- Lean forward, so that more weight is concentrated in the front.
- Practice leaning forward for 30 seconds, then 1 minute, with as little weight as possible resting on a chair or ball.
Step 3. Master the frog stand
Squat on the floor and place your hands on the floor, on either side of you. Transfer your weight to your hands and lift your buttocks and legs off the floor, so that you are supporting your entire body weight with your arms and hands. Keep practicing until you can hold this position for 30 seconds or more.
Step 4. Practice the tuck planche
This will help your arm get used to supporting the entire weight. You will need a push-up stick or parallel stick to do this exercise.
- Squat between the push-up sticks and grip the sticks by either side of your body.
- Pull your knees toward your chest. Your arms should be straight, supporting your entire body weight. The back will curve forward.
- Once you can hold this position for at least 1 minute, practice an advanced tuck planche; the same exercise but with the back straight instead of arched. Keep practicing until you can hold this position for a minute.
Step 5. Master the straddle planche
This is the last exercise you should complete before your upper body is strong enough for a full planche. Starting in an advanced tuck planche position, extend your legs back. Spread your legs apart for more balance. First, bend your knees, but keep practicing until you can straighten your legs. Once you've mastered straddle planche, it's time for the real challenge.
Method 2 of 2: Doing a Planche
Step 1. Stretch first
This will make your body more flexible and hot, making it easier to planche.
- Touch the toes.
- Twist your wrists and hips.
- Stretch your arms by crossing one arm in front of your chest and holding your elbow with the other hand; repeat with the other hand.
Step 2. Get into position
Squat between push-up sticks or parallel sticks with both hands gripping the sticks on either side. If you don't want the planche on a stick, squat on the floor and place your hands on your right and left sides. Make sure your hands are a comfortable distance apart, so that you can properly support your body.
Step 3. Transfer your weight to your arms and straighten your legs back
Keeping your arms straight, move your legs back. Always keep your feet together and point your toes. Your legs should be in a straight line with your back.
Step 4. Make sure your shoulders and elbows are aligned
In order to support your weight, your body position will be like a diagonal line towards the floor.
Step 5. Make sure you are in the right position
If you planche on the floor, spread your fingers wide to help support your body. Do not let your palms lift off the floor.
Step 6. Try doing planche push-ups
Once you've mastered this elite exercise, challenge yourself to push-ups. In the planche position, bend your elbows to lower your body to the ground, and straighten your arms to come back up. Always make sure your torso, feet and toes are parallel to the floor at all times.
Suggestion
- In the end you will succeed, don't despair.
- Provide some recovery time after doing the planche several times.
- Increase the time to hold the position each time you do it.
- Practice as much as possible.
- Crash mats or regular mats will be very helpful if you fall.
- Don't do a planche without stretching because you could hurt yourself.
- Planche is a basic movement in gymnastics but difficult to perform.
Warning
- If you fall forward immediately lower your feet.
- When you planche, don't turn your thumb back or you may break your finger (just spread your fingers apart so you can see all your fingers).
- Stretch before the planche so you don't hurt yourself.
