Ring Planche

Muscles worked

Setup

1. Set the rings to approximately hip height and ensure they are shoulder-width apart.
2. Grasp the rings with a firm neutral grip, ensuring the palms are facing each other.
3. Begin in a solid ring support hold with arms fully locked and shoulders depressed away from the ears.

How to do it

1. Inhale to create intra-abdominal pressure and lean your torso forward while keeping your arms perfectly straight.
2. Simultaneously lift your legs off the ground, transitioning through a tuck or straddle position until your body is horizontal.
3. Exhale slowly and maintain a steady, shallow breathing pattern while holding the position for the desired duration.
4. Focus on a slow, controlled entry and exit to maintain stability on the rings.

Form checklist

• Keep elbows completely locked out with no micro-bend.
• Maintain maximum scapular protraction by pushing the rings away to round the upper back.
• Maintain a hollow body position with a strong posterior pelvic tilt.
• Ensure the rings remain parallel or slightly turned out (RTO) rather than shaking.
• Keep the body perfectly horizontal from shoulders to toes.

Pro tips

• Focus on 'breaking the rings' by externally rotating your shoulders to engage the lats and stabilize the shoulder girdle.
• Squeeze your glutes and quads as hard as possible to prevent hip sagging and maintain a rigid lever.
• Film yourself from the side to ensure your shoulders are leaning far enough forward to counterbalance your lower body.

Make it harder

• Transition from a straddle planche to a full planche by bringing the legs together.
• Perform Ring Turn Outs (RTO) by rotating the palms forward to a 45 or 90-degree angle while holding the planche.

Frequently asked

What muscles does the ring planche work?

The ring planche primarily targets the lats, pectorals, and trapezius, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the ring planche?

The ring planche uses rings.

Is the ring planche good for beginners?

The ring planche 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
• Battling Ropes High WavesIntermediate · lats, pectorals, and trapezius
• Bodyweight Kneeling Push-Up RowBeginner · lats, pectorals, and trapezius
• Dumbbell Deep Push-Up And Renegade RowAdvanced · lats, pectorals, and trapezius