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A planche is a skill in gymnastics and calisthenics in which the body is held parallel to the ground, while being supported above the floor by straight arms. It is a move that requires significant strength and balance.
There are many variations of a planche, although only two are accredited in artistic gymnastics: the straddle planche, and the full planche. Depending on the event, it can range from a B to a D skill, and must be held for at least two seconds. As an example, on gymnastic rings, the straddle planche is a B move, and the full planche is a C move. On floor, straddle/full is A/B. The main muscle used in this exercise is the anterior deltoid, but the abdominals, chest, shoulders, upper back, lower back, and glutes also play important roles.
As the planche is a demanding position, athletes train for it with a progression of simpler moves, advancing to the next when they have gained mastery of the intermediate positions. A typical training progression usually consists of the frog stand, advanced frog stand, tuck planche, advanced tuck planche, straddle planche, and then full planche. The arms should be locked at all times in all positions, except frog stand.
The muscles used in planche are:
- Bicep femoris
- Gluteus maximus
- Latissimus dorsi
- Pectoralis major
- Serratus anterior
- Tibialis anterior
- Wrist flexors
- Bodyweight exercise
- Mayurasana – peacock pose in yoga as exercise, the body supported on bent arms
- Plank (exercise)
- Front Lever
- English, Nick (17 November 2016). "The Ultimate Guide to Performing a Planche". BarBend. Retrieved 3 March 2017.
- Sommer, Christopher (20 October 2004). "Building an Olympic Body through Bodyweight Conditioning". Retrieved 11 April 2012.
- Katrichis, Nick E.; Moca, Angelo (August 1992). "SPORTS PERFORMANCE SERIES: The planche". Strength & Conditioning Journal. 14 (4): 6. ISSN 1524-1602.