Planche

Also known as: Full Planche, Planche Hold

Planche is a compound strength exercise using body only that trains the front delts, shoulders.

Open in MyoAmigo →

Primary muscles: Front Delts, Shoulders

Secondary muscles: Chest, Triceps, Abdominals, Forearms

How to do it

1. Set your hands on the floor or parallettes with arms locked and shoulders pushed down and forward.
2. Lean your shoulders well past your hands and brace a hollow body.
3. Lift both feet so your body holds straight and parallel to the floor with no support from the legs.
4. Hold for the prescribed time, then lower under control.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Planche from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Front Delts volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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