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Ring Planche

Step by step instructions, muscle activation and variants for the Ring Planche.

HardCoreFront shoulders

About this exercise

The Ring Planche is one of the most elite calisthenics skills, requiring the athlete to hold the body horizontally face-down in a push-up position while suspended on gymnastic rings, with the feet off the ground and arms completely straight. The instability of the rings makes it significantly harder than the floor or parallel bar variation.

How to Perform

  • Start in a ring support position with arms fully extended and rings turned out
  • Lean forward gradually, shifting your center of mass in front of your hands
  • Protract your shoulder blades and press the rings firmly downward
  • Continue leaning until your body is horizontal and parallel to the floor, feet lifted
  • Keep your arms completely straight, elbows locked
  • Brace your core, squeeze your glutes, and point your toes to maintain a straight body line
  • Hold the position for the target duration, then carefully return to the support position

Muscle Activation

Primary
CoreFront shoulders
Secondary
TricepsAbsMiddle chest

Common Mistakes

Common mistakes content is coming soon.

About the Ring Planche

The Ring Planche is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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