Planche (exercise)

{{Other uses|Planche (disambiguation){{!}}Planche}}

{{Short description|Gymnastics and calisthenics skill}}

{{more citations needed|date=March 2017}}

Image:Planche.jpg

A planche (from French "planche", meaning "plank") 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,{{Cite web |last= |date=2022-11-05 |title=Top 10 planche variations |url=https://calisthenicsworld.org/planche-variations/ |access-date=2023-03-26 |website=Calisthenics world |language=en-us}} although only two are accredited in artistic gymnastics: the straddle planche, and the full planche. Depending on the event, it can range from a A to a D skill, and must be held for at least two seconds. As an example, on gymnastic rings, the straddle planche is an A value skill, and the full planche is a C value skill. On floor, straddle/full is A/C. The main muscles used in this exercise are the anterior deltoid and the biceps, but the abdominals, chest, shoulders, lower back, and glutes also play important roles.{{cite web|last1=English|first1=Nick|title=The Ultimate Guide to Performing a Planche|url=https://barbend.com/ultimate-guide-to-performing-planche-strength/|website=BarBend|accessdate=3 March 2017|date=17 November 2016}}

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 elbow lever, 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.{{cite web|title=Building an Olympic Body through Bodyweight Conditioning|last1=Sommer|first1=Christopher|date=20 October 2004|accessdate=11 April 2012|url=http://www.dragondoor.com/articles/building-an-olympic-body-through-bodyweight-conditioning/default.aspx}}