Planche Press

Muscles worked

Setup

1. Place your hands on the floor or parallettes slightly wider than shoulder-width, with fingers turned out 45-90 degrees to reduce wrist strain.
2. Assume a plank position and lean your torso forward until your shoulders are positioned significantly ahead of your wrists.
3. Lift your feet off the ground into your highest achievable planche progression (tuck, straddle, or full), engaging your glutes and core.
4. Protract your shoulder blades by pushing the floor away and maintain a posterior pelvic tilt to create a hollow body shape.

How to do it

1. Inhale as you lower your chest toward the floor by bending your elbows, keeping them tucked close to your ribcage.
2. Maintain a constant forward lean throughout the descent to ensure your center of gravity stays balanced over your hands.
3. Exhale forcefully as you press back up to the starting position, focusing on driving through the base of your palms.
4. At the top of the movement, fully lock out your elbows and aggressively protract your scapulae to finish the rep.

Form checklist

• Keep the scapulae protracted (rounded upper back) at the top of every repetition.
• Maintain a rigid posterior pelvic tilt to prevent the lower back from arching or sagging.
• Ensure elbows stay tucked toward the midline rather than flaring out to the sides.
• Keep the legs, glutes, and core fully contracted to maintain a horizontal body line.

Pro tips

• Grip the floor or parallettes with your fingertips to actively manage your balance and prevent tipping.
• Focus on 'pushing the floor away' rather than just moving your body to maximize serratus anterior and pectoral engagement.
• Record yourself from the side to ensure your hips stay level with your shoulders throughout the entire range of motion.

Make it harder

• Increase the lever length by progressing from a tuck to a straddle or a full planche position.
• Add a 3-second isometric pause at the bottom of each repetition to eliminate momentum and increase time under tension.

Frequently asked

What muscles does the planche press work?

The planche press primarily targets the glutes, pectorals, serratus anterior, and trapezius, and also works the biceps, forearms, and grip muscles as secondary muscles.

What equipment do you need for the planche press?

The planche press requires no equipment — just your body weight.

Is the planche press good for beginners?

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

Related exercises

• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Barbell Snatch From BlocksAdvanced · adductors, calves, glutes, hamstrings, lats, quadriceps, serratus anterior, and trapezius
• Dumbbell Devils PressAdvanced · glutes, hamstrings, pectorals, quadriceps, and trapezius
• Standing SwimmerBeginner · pectorals, serratus anterior, and trapezius