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Planche Hold — shoulders exercise in the LIFTAG library

Planche Hold

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Scan the machine's QR tag and this exercise opens ready to log: sets, rest timer, PRs, and your whole progression for Planche Hold.

FOUND ON THESE MACHINES

HOW TO DO PLANCHE HOLD

  1. Balance on the hands with elbows locked, shoulders leaned far beyond the wrists, scapulae strongly protracted, and both feet off the floor.
  2. Hold the head, trunk, hips, and straight legs in one horizontal line while pressing the floor away and maintaining a hollow body.
  3. The full planche is an exceptionally advanced straight-arm isometric skill that creates very high demands on the wrists, anterior shoulders, chest, triceps, trunk, and connective tissues.
  4. It requires long-term progression through leans, tuck, advanced-tuck, straddle, and other suitable leverage stages.
  5. Train on a clear padded surface, use parallettes when appropriate, increase hold exposure gradually, and end the attempt immediately when the elbows bend or body line fails.

FREQUENTLY ASKED QUESTIONS

Open Planche Hold in LIFTAG, or tap the NFC tag / scan the QR code on the machine at a partner gym. Log each working set as time. The rest timer starts after you save the set, and PRs plus estimated 1RM update automatically.

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