Planche Press
These notes combine advice from 8 reviewed passages across 3 workouts.
Overview
Section titled “Overview”The planche press is an important strength movement for planche development. The described floor dumbbell version uses a hollow-body position and demands active work from the lats, abdomen, and biceps while the torso stays still and the arms move.
Setup and dumbbell position
Section titled “Setup and dumbbell position”Set up on the floor in a hollow-body position. Turn the dumbbells toward yourself on the biceps side, then hold that orientation during both the forward and return phases rather than rotating the weights as you move.
Press technique
Section titled “Press technique”Keep the arms apart rather than drawing them together. Move the weights up and forward with enough reach to feel the shoulders and lats working.
Hold the torso still instead of curling up like a sit-up. Move only the arms, keep the abdomen contracted, and maintain tension through the lats, biceps, and elbows.
Load distribution
Section titled “Load distribution”Load and progression
Section titled “Load and progression”Reduce the weight whenever the current load interferes with correct form. If seven kilograms is too heavy, five kilograms is an appropriate reduction within the example given.
Removing foot support makes the variation more demanding. Use a lighter load than in the feet-supported version when making this progression.