Elbow Planche
Elbow Planche Exercise Description
The elbow planche is an advanced bodyweight isometric performed on the forearms with the body held in a straight, horizontal line. Though often trained for strength, it can also serve as a mobility-focused hold that loads end‑range shoulder flexion and wrist extension while reinforcing solid trunk bracing. Key contributors include the anterior deltoids and pectorals for shoulder flexion, the serratus anterior for scapular protraction, and the deep abdominal wall for anti‑extension control. The goal is to “push the floor away,” maintain a hollow‑body position (ribs down, slight posterior pelvic tilt), and lean the shoulders forward over the base of support without collapsing through the scapulae. Regressions (knees or toes lightly in contact with the floor) allow you to feel a strong but controlled stretch across the shoulders and wrists while practicing precise alignment and tension.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Anterior
- Assisting Muscles: Pectoralis Major - Clavicular Head
- Stabilizing Muscles: Rectus Abdominis, Serratus Anterior, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Shoulder Flexors
- Joint Involvement: Single-joint
- Muscle Location: Front Shoulder
- Movement Direction: Horizontal
- Muscle Position: Anterior
- Gender: Male
How To Do The Elbow Planche Exercise
‘- Start on the floor on your forearms, elbows roughly under shoulders, forearms parallel, hands flat and facing forward.
– Spread your shoulder blades by actively pressing the forearms into the floor (scapular protraction). Keep neck neutral; gaze slightly ahead on the floor.
– Brace the torso: ribs down, navel gently drawn in, slight posterior pelvic tilt to avoid lumbar extension.
– From a kneeling position, shift your shoulders forward past the elbows while keeping forearms fully planted and elbows fixed.
– Option: extend knees and place toes lightly on the floor to lengthen the body; maintain a straight line from head through hips to ankles.
– Continue to “push the floor away” to prevent sinking between the shoulders; avoid shrugging into the ears.
– Lean only to the point of a firm, controlled stretch across the front of the shoulders and wrists while maintaining breathing and tension.
– To exit, pull the shoulders back over the elbows first, then bring knees under hips and relax the forearms.
Elbow Planche Tips
‘- Set elbows roughly under shoulders with forearms parallel and hands flat, fingers facing forward before you begin leaning.
– Actively press your forearms into the floor to spread the shoulder blades and maintain scapular protraction.
– Keep your neck neutral with your gaze slightly ahead on the floor to avoid craning.
– Brace the torso by bringing ribs down, gently drawing the navel in, and using a slight posterior pelvic tilt to limit lumbar extension.
– From a kneeling start, shift your shoulders forward past the elbows while keeping forearms fully planted and elbows fixed in place.
– If you extend the knees, keep only the toes lightly on the floor and hold a straight line from head through hips to ankles.
– Continuously “push the floor away” to prevent sinking between the shoulders and avoid shrugging into the ears.
– Lean only until you feel a firm, controlled stretch across the front of the shoulders and wrists while still maintaining breathing and tension.
– Use regressions (knees or toes lightly on the floor) to load end‑range shoulder flexion and wrist extension while you practice precise alignment.
– To exit, pull the shoulders back over the elbows first, then bring the knees under the hips before relaxing the forearms.
Elbow Planche Beginner Introduction
The elbow planche is an advanced bodyweight hold where the entire body is supported on the forearms and hovers roughly parallel to the ground. It blends high-tension strength work with a strong mobility demand, especially at the shoulders and wrists, as the joints are taken toward their end ranges while bearing load. The front shoulders and chest work hard to keep the arms angled forward, the muscles along the rib cage help the upper back stay wide and active, and the abs resist arching through the lower spine so the body forms a long, organized line.
This position highlights controlled leaning of the shoulders ahead of the elbows while the forearms remain firmly planted, creating an intense but measured stretch through the front of the shoulders and the wrists. Variations where the knees or toes touch the floor gently can reduce difficulty while preserving the feeling of length through the body. These easier versions allow practice of tension, breathing, and body alignment that carry over to the full, floating hold.