Planche On A Chair

Muscles worked

Setup

1. Place a sturdy, non-slip chair on a flat surface.
2. Grip the sides of the chair seat with your hands shoulder-width apart and fingers wrapped firmly around the edges.
3. Position yourself in a deep squat or tuck position with your shoulders directly over your wrists.
4. Engage your core and prepare to shift your center of mass forward.

How to do it

1. Lean your weight forward into your shoulders while simultaneously pushing down hard into the chair to protract (round) your upper back.
2. Lift your feet off the floor by pulling your knees toward your chest into a 'tuck' position.
3. Hold the isometric position, maintaining locked elbows and a neutral neck, while taking shallow, controlled breaths.
4. Lower your feet back to the ground with control once the hold time is complete.

Form checklist

• Keep elbows completely locked out; do not allow them to bend.
• Maintain maximum scapular protraction (push your mid-back toward the ceiling).
• Keep your hips level with your shoulders rather than letting them sag.
• Ensure your wrists are neutral and stable against the chair frame.

Pro tips

• Focus on 'pushing the chair through the floor' to maximize serratus anterior and deltoid recruitment.
• Squeeze your armpits tight as if trying to crush a lemon to engage the lats and stabilize the shoulder girdle.

Make it harder

• Progress from a tuck to an 'advanced tuck' by moving your knees away from your chest until your back is flat.
• Extend one leg at a time into a 'single-leg planche' to increase the lever length and difficulty.

Frequently asked

What muscles does the planche on a chair work?

The planche on a chair primarily targets the pectorals, and also works the lats, rhomboids, and serratus anterior as secondary muscles.

What equipment do you need for the planche on a chair?

The planche on a chair requires no equipment — just your body weight.

Is the planche on a chair good for beginners?

The planche on a chair is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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