Body horizontal, face-down, arms straight, balanced only on the hands/rings. A straight-arm pushing skill: huge demand on anterior delts, biceps tendon, serratus, and wrists.
Planche
⚠️ Build the connective tissue first
The planche stresses wrists, biceps tendons and shoulders hard. Ramp slowly, warm wrists every session, and never rush a step. On rings the wrists are happier (neutral, turned-out) but balance is harder — expect rings to feel like a different skill than floor.
The leverage progression
1. Planche lean
In a push-up plank, shift shoulders far past the hands, protract (push the floor away, round the upper back). Build time. This is your daily driver. 3–4 × 10–20 s.
2. Frog / tuck planche
Lift the feet, knees tucked, shoulders leaning forward, hips up. Hold 10–20 s × 4.
3. Advanced tuck planche
Open the hips so the back is flat, knees away from chest. Hold 8–15 s.
4. Straddle planche
Legs straight and wide. The major bridge to full. Chase short holds.
5. Full planche
Legs together, body rigid and horizontal.
Dynamic work that builds it
Pseudo Planche Push-Up — push-ups with hands low/by the waist and a big forward lean. 3 × 6–10. Best single accessory.
