Exercises / Intermediate
Planche on bar
- Triceps
- Anterior Deltoid
- Lower Chest
Available on Calisteniapp for iOS and Android.
- Level
- Intermediate
- Muscles
- 3
- Equipment
- Pull up bar
01 / Steps
How to do it
Get into a bar dip position with an underhand (supinated) grip.
Try to lift your body so that it is parallel to the ground, with your feet at the same height as your hips and shoulders.
Lean forward and use the strength of your shoulders to achieve it.
02 / Muscles
Muscles worked
Triceps
Anterior Deltoid
Lower Chest
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength65
- Explosivity0
- Technique50
- Cardio0
- Mobility15
Sessions
Sessions with this exercise
Calisteniapp workouts that include this movement.
You may also like
Variations and exercises that train similar muscles.
AdvancedProgression repetitions from cup to one-arm handstand
Anterior Deltoid ∙ Upper Trapezius ∙ Upper Chest
BeginnerKettlebell L sit toe reacher
Abs ∙ Triceps ∙ Lower Chest
BeginnerShoulder taps
Abs ∙ Triceps ∙ Lower Chest
IntermediatePush-ups to platform
Triceps ∙ Abs ∙ Lower Chest
IntermediateWeighted dips on bar
Triceps ∙ Lower Chest ∙ Anterior Deltoid
IntermediateTucked back lever pull-ups with close grip
Biceps ∙ Anterior Deltoid ∙ Upper Chest