Planche

What it is

This is an advanced static hold where you support your entire body weight parallel to the ground using only your hands. It primarily strengthens your shoulders (deltoids), triceps, and core muscles. Achieving this requires significant upper body and trunk stability. You will develop incredible strength and body control through consistent practice.

Technique tips

• Actively push your shoulders away from your ears to protract.
• Maintain a strong core engagement by hollowing your body.
• Keep your arms locked straight throughout the entire hold.
• Lean your body significantly forward over your hands.
• Ensure your legs are fully tensed and held together.
• Breathe consistently, avoiding holding your breath during the hold.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.