A planche (from French ''"planche",'' meaning ''"plank"'') is a skill in

gymnastics Gymnastics is a group of sport that includes physical exercises requiring Balance (ability), balance, Strength training, strength, Flexibility (anatomy), flexibility, agility, Motor coordination, coordination, artistry and endurance. The movem ...

and calisthenics in which the

body Body may refer to: In science * Physical body, an object in physics that represents a large amount, has mass or takes up space * Body (biology), the physical material of an organism * Body plan, the physical features shared by a group of anim ...

is held parallel to the ground, while being supported above the floor by straight arms. It is a move that requires significant

strength Strength may refer to: Personal trait *Physical strength, as in people or animals *Character strengths like those listed in the Values in Action Inventory *The exercise of willpower Physics * Mechanical strength, the ability to withstand ...

and

balance Balance may refer to: Common meanings * Balance (ability) in biomechanics * Balance (accounting) * Balance or weighing scale * Balance, as in equality (mathematics) or equilibrium Arts and entertainment Film * Balance (1983 film), ''Balance'' ( ...

. There are many variations of a planche, although only two are accredited in

artistic gymnastics Artistic gymnastics is a discipline of gymnastics in which athletes perform short routines on different types of apparatus. The sport is governed by the Federation Internationale de Gymnastique, Fédération Internationale de Gymnastique (FIG), ...

: 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. 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.

Muscles used

The muscles used in planche are: *

Biceps The biceps or biceps brachii (, "two-headed muscle of the arm") is a large muscle that lies on the front of the upper arm between the shoulder and the elbow. Both heads of the muscle arise on the scapula and join to form a single muscle bel ...

Triceps The triceps, or triceps brachii (Latin for "three-headed muscle of the arm"), is a large muscle on the ventral, back of the upper limb of many vertebrates. It consists of three parts: the medial, lateral, and long head. All three heads cross the ...

Deltoid Deltoid (delta-shaped) can refer to: * The deltoid muscle, a muscle in the shoulder * Kite (geometry), also known as a deltoid, a type of quadrilateral * A deltoid curve, a three-cusped hypocycloid * A leaf shape * The deltoid tuberosity, a part o ...

* Brachialis *

Biceps femoris The biceps femoris () is a muscle of the thigh located to the posterior, or back. As its name implies, it consists of two heads; the long head is considered part of the hamstring muscle group, while the short head is sometimes excluded from this ...

Gluteus maximus The gluteus maximus is the main extensor muscle of the hip in humans. It is the largest and outermost of the three gluteal muscles and makes up a large part of the shape and appearance of each side of the hips. It is the single largest muscle in ...

Latissimus dorsi The latissimus dorsi () is a large, flat muscle on the back that stretches to the sides, behind the arm, and is partly covered by the trapezius on the back near the midline. The word latissimus dorsi (plural: ''latissimi dorsi'') comes from L ...

* Pectoralis major *

Serratus anterior The serratus anterior is a muscle of the chest. It originates at the side of the chest from the upper 8 or 9 ribs; it inserts along the entire length of the anterior aspect of the medial border of the scapula. It is innervated by the long thor ...

Soleus In humans and some other mammals, the soleus is a powerful muscle in the back part of the lower leg (the calf). It runs from just below the knee to the heel and is involved in standing and walking. It is closely connected to the gastrocnemius mus ...

Supraspinatus The supraspinatus (: supraspinati) is a relatively small muscle of the upper back that runs from the supraspinous fossa superior portion of the scapula (shoulder blade) to the greater tubercle of the humerus. It is one of the four rotator cuff m ...

Trapezius The trapezius is a large paired trapezoid-shaped surface muscle that extends longitudinally from the occipital bone to the lower thoracic vertebrae of the human spine, spine and laterally to the spine of the scapula. It moves the scapula and ...

Quadriceps The quadriceps femoris muscle (, also called the quadriceps extensor, quadriceps or quads) is a large muscle group that includes the four prevailing muscles on the front of the thigh. It is the sole extensor muscle of the knee, forming a large ...

* Wrist flexors

Possible injuries

* Torn ligaments/tendons in the arms (especially the distal biceps tendon) *

Wrist In human anatomy, the wrist is variously defined as (1) the carpus or carpal bones, the complex of eight bones forming the proximal skeletal segment of the hand; "The wrist contains eight bones, roughly aligned in two rows, known as the carpal ...

injury *

Shoulder The human shoulder is made up of three bones: the clavicle (collarbone), the scapula (shoulder blade), and the humerus (upper arm bone) as well as associated muscles, ligaments and tendons. The articulations between the bones of the shoulder m ...

injury *

Elbow The elbow is the region between the upper arm and the forearm that surrounds the elbow joint. The elbow includes prominent landmarks such as the olecranon, the cubital fossa (also called the chelidon, or the elbow pit), and the lateral and t ...

injury * Inflammation of the tendons of the arms * Injury in back/spine

References

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Planche Planche may refer to: * Planche (exercise), a bodyweight exercise * James Planché (1796–1880), British dramatist, antiquary and officer of arms * Jean Baptiste Gustave Planche (1808–1857), French art and literary critic * La Planche, a village ...

Static elements (gymnastics)

Muscles used

Possible injuries

See also

References