Ring Planche
Strength, balance, & skill meet in the Ring Planche. An advanced gymnastic feat requiring dedication & mastery. Proceed with caution!
The Ring Planche is a compound exercise that mainly works the chest and triceps, with help from the core. You'll need: gymnastic rings.
Required Equipment
Ring Planche Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Obliques; Abdominals (rectus abdominis)
Ring Planche Variations and Alternatives
How to do the Ring Planche
Set up the gymnastic rings at a height where they hang just above the ground.
Grasp the rings firmly with your hands and start in a basic push-up position with both feet on the ground.
Lean forward, protract your shoulder blades, and engage your core as you begin to lift your legs off the ground.
Keep your body and legs straight, arms locked out, and hold your entire body parallel to the ground (like in the first image).
Your arms should be straight beneath you to hold your body up against gravity. Your body should form a straight line from your head down to your heels.
Keep your core engaged and maintain your body in a straight, rigid position to avoid sagging or piking at the hips.
Hold the position for as long as you can while maintaining good form.
To exit the exercise, gently lower your legs back down to the starting position or drop into a hang below the rings if you cannot maintain the position any longer.
Note: The Ring Planche is an extremely advanced exercise that requires significant strength, balance, and skill. It should only be performed once you have mastered other fundamental gymnastic ring skills and possess the necessary core and upper body strength. Always practice with caution and consider working with a certified coach if you are new to this movement.
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Ring Planche FAQs
What muscles does the Ring Planche work?
The Ring Planche mainly works the chest and triceps, with help from the core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Ring Planche?
Gymnastic rings.
Is the Ring 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 Ring Planche go on?
It belongs on push day in a push/pull/legs routine.
What are some Ring Planche variations and alternatives?
Similar exercises include the Flag, Froggy Planche, Full Planche and Full Planche Push-Up.
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