A planche 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, although only two are accredited in
artistic gymnastics: the straddle planche, and the full planche. Depending on the event, it can range from a B to a D skill, and must be held for at least two seconds. As an example, on gymnastic rings, the straddle planche is a B move, and the full planche is a C move. On floor, straddle/full is A/B. The main muscle used in this exercise is the anterior deltoid, but the abdominals, chest, shoulders, upper back, 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 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:
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Biceps
The biceps or biceps brachii ( la, musculus 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 ...
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Triceps
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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 of ...
*
Brachialis
The brachialis (brachialis anticus), also known as the Teichmann muscle, is a muscle in the upper arm that flexes the elbow. It lies deeper than the biceps brachii, and makes up part of the floor of the region known as the cubital fossa (elbow pi ...
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Bicep femoris
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Gluteus maximus
The gluteus maximus is the main extensor muscle of the hip. 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 the human ...
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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 dorsorum'') comes from L ...
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Pectoralis major
The pectoralis major () is a thick, fan-shaped or triangular convergent muscle, situated at the chest of the human body. It makes up the bulk of the chest muscles and lies under the breast. Beneath the pectoralis major is the pectoralis minor, a ...
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Serratus anterior
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Soleus
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Supraspinatus
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Trapezius
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Tibialis anterior
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Quadriceps
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Wrist flexors
Possible injuries
* Torn ligaments/ tendons in arms
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Wrist injury
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Shoulder injury
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Elbow injury
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Inflammation of the tendons of the arms
Inflammation (from la, inflammatio) is part of the complex biological response of body tissues to harmful stimuli, such as pathogens, damaged cells, or irritants, and is a protective response involving immune cells, blood vessels, and molecu ...
* Injury in back/spine
See also
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Bodyweight exercise
Bodyweight exercises (also called bodyweight workouts) are strength training exercises that use an individual's own weight to provide resistance against gravity. Bodyweight exercises can enhance a range of biomotor abilities including strengt ...
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Mayurasana
Mayūrāsana ( sa, मयूरासन) or Peacock pose is a hand-balancing asana in hatha yoga and modern yoga as exercise with the body held horizontal over the hands. It is one of the oldest non-seated asanas.
Etymology and origins
The ...
– peacock pose in yoga as exercise, the body supported on bent arms
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Plank (exercise)
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Gymnastics
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Front Lever The front lever is a gymnastic and calisthenic move - a static hold normally performed on the still rings or the pull-up bar. A front lever is performed by lowering from an inverted hang until the body is completely horizontal and straight with the ...
References
Planche Planche may refer to:
* Planche (exercise), a bodyweight exercise
* James Planché, British dramatist, antiquary and officer of arms
* Jean Baptiste Gustave Planche (1808–1857), French art and literary critic
* La Planche, a village in France
* Pl ...
Static elements (gymnastics)
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