Muscle groups

Triceps, Core, Shoulders


Protract and depress your scapula, shorten your core as much as possible. Keep your hips level with your shoulders - keeping hips lower will put more pressure on your delts, hips higher will make the lever a bit shorter and put less pressure on your delts - rendering the exercise a bit easier but looking less desirable.
Tip toe and lean forward until your feet start to lift off the ground. Planche is an incredibly challenging movement so adjust height of your hips to allow yourself as long of a hold as possible. If you struggle to reach 3-5s hold in this progression, consider regressing to flying frog planche or tuck planche.

Movement Group


Required Equipment