Planche
Muscles worked: Front delts (assisted by chest, abs).
How to do it
- Start in a push-up position with your hands turned slightly out.
- Protract the shoulder blades hard - push the floor away and round the upper back.
- Lean far forward over your hands until your weight shifts onto them.
- Lift the feet and hold your body parallel to the floor.
- Count the seconds. Tuck or straddle the legs to regress it.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Lean far forward over your hands
- Protract the shoulder blades hard - hold and count
Logging it
Logged as seconds held, with a built-in timer. Longer honest holds beat sloppy long ones.
Related exercises
- Overhead Press - front delts
- Seated Dumbbell Shoulder Press - front delts
- Standing Dumbbell Shoulder Press - front delts
- Machine Shoulder Press - front delts
Track the planche properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.