TOP 5 MOVES To MASTER The PLANCHE
If you are serious about unlocking your planche, Chris has five essential moves that you are going to want to master. These are not random drills: they are the exact progressions that build the strength, control, and body awareness required for one of the hardest skills in calisthenics.
All five moves are scalable, so start at the level you are most comfortable with and work your way up. The goal is simple: build control, build strength, and build consistency. Let’s get started.
1. Arm Supported Planche (Gymnastics Classic)
This is one of the most fundamental planche drills used in gymnastics. Chris is supporting his arms on some folded mats to reduce the load on his wrists so that he can focus on the real foundation of the planche:
Straight‑arm strength
Protraction
Anterior shoulder engagement
Body alignment
Why it works:
It teaches you how to “feel” the planche position without having to hold your full bodyweight yet. This is where you learn to stack your shoulders over your hands and maintain that hollow, protracted shape.
2. L‑Sit to Planche
This move is a game‑changer for understanding transitions and building dynamic strength. Starting from an L‑sit forces your core, hip flexors, and shoulders to work together as you shift into the planche.
Pick the progression you struggle with most: tuck, advanced tuck, or straddle; and slow it down. The slower the transition, the more progressive overload you create. Over time, this builds the exact strength you need to lift into a planche with control instead of momentum.
3. Negative Planche
Negatives are one of the most effective ways to build planche strength because they overload the eccentric phase, where your body is naturally stronger.
What it builds:
Shoulder strength
Protraction endurance
Straight‑arm stability
Control under fatigue
Lowering slowly from a higher progression teaches your body how to resist gravity in the planche position. If you want to feel “lighter” in your planche, this is the drill.
4. Scapula Protractions
If your protraction is not strong, your planche will collapse - period. Scapula protractions isolate the exact movement your shoulder blades need to perform during a planche.
Why they matter:
Protraction is the engine of the planche. It keeps your torso lifted, protects your shoulders, and creates the stable base you need for straight‑arm strength. Master this movement and every planche progression becomes easier.
5. 90‑Degree Hold
This move is brutal, and that is why it works. The 90‑degree hold forces your shoulders, triceps, and core to support your entire body in a static, straight‑arm position.
What it develops:
Lockout strength
Shoulder endurance
Planche‑specific tension
Full‑body stability
If you can hold a clean 90‑degree position, you’re already building the exact strength required for a full planche.
So, why should you add these five moves to your planche training? Well, incorporating these exercises into your routine will:
Strengthen every muscle group involved in the planche
Improve your protraction, straight‑arm strength, and shoulder stability
Build progressive overload through controlled movement
Help you identify and fix weak links in your progressions
Make your planche feel lighter, stronger, and more stable
These are the moves Chris uses because they work, and if you stay consistent, they will work for you too!
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