Chair Planche
Build incredible upper body strength with the Chair Planche! A challenging bodyweight exercise you can do at home.
The Chair Planche is a compound exercise that mainly works the chest and triceps, with help from the core and back. You'll need: chair.
Required Equipment
Chair Planche Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Chair Planche Variations and Alternatives
How to do the Chair Planche
Positioning:
Setup: Place two chairs parallel to each other, ensuring they are stable and can support your weight. The distance between the chairs should be comfortable enough for your arms to extend fully when performing the exercise.
Starting Position: Stand between the chairs. Bend at your waist to lower your hands down onto the seats of the chairs, keeping your arms shoulder-width apart. Your fingers should be pointing forward or slightly outward.
Movement Instructions:
Engagement: Press through your hands firmly to engage your shoulders, chest, and core. Keep your legs together and slightly lifted off the ground.
Lifting: Shift your weight forward, lifting your legs up and off the ground. Aim to bring your body parallel to the ground. Keep your body straight from head to heels.
Balance: Maintain balance by adjusting your shoulders and core. Your elbows should be slightly bent but strong, keeping your body supported.
Hold: Aim to hold this position for a few seconds, focusing on your breath and maintaining tension throughout your body.
Lowering: Slowly lower your legs back down to the ground. Return to the starting position and take a moment to rest before repeating the exercise.
Tips for Beginners:
Start by practicing this movement with your feet on the ground to build strength before attempting to lift your legs.
Focus on maintaining a straight body line to engage the right muscle groups.
It may take time to build the necessary strength and balance; practice regularly to improve.
Chair Planche FAQs
What muscles does the Chair Planche work?
The Chair Planche mainly works the chest and triceps, with help from the core and back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Chair Planche?
Chair.
Is the Chair Planche a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Chair Planche go on?
It belongs on push day in a push/pull/legs routine.
What are some Chair Planche variations and alternatives?
Similar exercises include the Chair Decline Push-Up, Dips, Chair Elevated Mountain-Climber and Chair Elevated Walkout Plank.
Training calculators
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