Learn to Planche: Equipment and Tips for the Planche (Calisthenics)

The planche is one of the most impressive exercises in calisthenics—a symbol of strength, balance, and body control. But getting there requires not only patience, but also the right equipment and targeted exercises. In this article, you'll learn which tools will make your training easier and which tips will help you master the planche step by step.

What is a planche? (Calisthenics exercise)

In the world of calisthenics , the planche is an extremely demanding exercise in which the body is held horizontally above the floor without the feet touching it. The entire body weight rests on the arms and hands. The planche requires extreme strength , balance , core tension , and flexibility .

Variations of the Planche

The planche is available in different difficulty levels, including:

1. Tuck Planche : The body is compact, the legs are bent and close to the torso.
2. Advanced Tuck Planche : The legs are stretched out a little further, but still bent.
3. Straddle Planche : The legs are stretched and spread, which makes balance easier.
4. Full Planche : The body is completely straight, legs together, the center of gravity is entirely on the arms.
5. Maltese Planche : An advanced variation where the arms are positioned further outwards.

Key components for learning the planche

1. Strength : Mainly in the shoulders, lower back and wrists.
2. Body tension : A stable core is essential to maintain posture.
3. Wrist flexibility : The wrists must be strong and flexible.
4. Progression training : Practice and patience are important because the planche is a long-term exercise.

The planche is often considered a benchmark for advanced calisthenics skills and is considered an impressive display of body control.

Helpful Calisthenics Equipment for the Planche

The planche doesn't require any special equipment, as it's primarily based on your own body weight. However, there are some helpful devices and tools that can support the workout and make it more effective:

1. Parallettes

• What: Small handles that relieve pressure on the wrists and provide a stable grip. You can find parallettes in our shop >
• Advantages:
  • Less strain on the wrists.
  • Better control and stability.
  • Makes holding the planche easier, especially for beginners.
• Material: wood, metal or plastic.

2. Gymnastics mat

• What: A non-slip mat for safe training.
• Advantages:
  • Reduces the risk of injury in falls.
  • Cushions pressure points on hands or wrists.

3. Resistance Bands

• What: Elastic bands that can be used for support.
• Advantages:
  • Support the body during the planche by relieving some of the weight.
  • Ideal for practicing correct position and form.
  • Different strengths available for progressive training.

4. Wrist supports / strengthening wrists

• What: Stabilizing bands for the wrists.
• Advantages:
  • Prevent overstrain or injury to the wrists.

7. Pull-up bar or dip bars

• What: Equipment that can also be used for planche progressions.
• Advantages:
  • Allow exercises such as planche leans or assisted planche attempts.
  • Diverse training options for building strength.

8. Chalk (Magnesium)

• What: Powder or liquid that dries hands.
• Advantages:
  • Improves grip.
  • Prevents slipping, especially with sweaty hands.

Learn to Planche: 5 helpful tips for beginners

To start with the planche, patience, discipline and targeted training are required.

Here are 5 helpful tips to help you get started:

1. Use progressions

Work through the planche progressions gradually to build strength and stability. Plan your workout accordingly.

Progression levels:

• Frog Stand : Squat on your hands to practice balance.
• Tuck Planche : Keep your legs bent and close to your body.
• Advanced Tuck Planche : Stretch your back straight while keeping your legs bent.
• Straddle Planche : Spread your straight legs for better balance.
• Full Planche : Work towards a completely straight posture.

2. Focus on shoulder and core strength

The shoulder and core muscles play a key role. Target them with supporting exercises:

• Planche Leans : Lean your body forward and keep your hands close to your hips.
• Pseudo Push-Ups : Push-ups with the upper body leaning forward.
• Hollow Body Hold : Hold your body in an arched position to strengthen core tension.
• Shoulder presses (pike push-ups or handstand push-ups): Strengthens the shoulder muscles.

3. Regularly mobilize and strengthen your wrists

The planche puts a lot of strain on the wrists. Injuries can be avoided through mobility and strengthening:

• Wrist Rocks : Rock back and forth to warm up the joints.
• Wrist circles : Improves flexibility.
• Finger Push-Ups : Strengthens the fingers and wrist muscles.

4. Patience and progression

Learning the planche often takes months or even years. Be patient and don't overexert yourself:

• Set small, realistic goals.
• Practice regularly, but avoid overtraining. Two to three training sessions per week are sufficient in the beginning.
• Make progress visible, for example, through videos to analyze your technique.

5. Use tools

Tools can help you get started:

• Resistance Bands : Support progressions like the Tuck Planche.
• Parallettes : Relieve pressure on the wrists and provide better support.
• Mirror or camera : Helps check your form and make corrections.

Conclusion

The planche is an advanced calisthenics exercise in which the body is held horizontally above the floor, supported only by the hands. To learn it, progress gradually with progressions like the tuck planche or straddle planche. Target shoulder strength, core stability, and wrist mobility with exercises such as planche leans or hollow body holds. Use props like resistance bands and parallettes to make it easier to get started, and be patient—regular training and core tension are the keys to success.