Movement overview

Planche Dips are an advanced bodyweight exercise that combines elements of the planche hold and dip movement. This exercise primarily targets the chest, shoulders, triceps, and core muscles. It requires significant upper body strength, balance, and coordination.

Step-by-step cues

1. Begin in a planche position with your hands on the ground, arms straight, and body parallel to the floor.
2. Engage your core and maintain a hollow body position to keep your body stable.
3. Slowly bend your elbows to lower your body towards the ground while keeping your legs elevated and straight.
4. Pause briefly at the bottom of the movement, ensuring your elbows do not flare out excessively.
5. Press through your palms to straighten your arms and return to the starting planche position.
6. Repeat for the desired number of repetitions while maintaining control throughout the movement.

Technical tips

• Ensure your wrists are strong and flexible to handle the pressure during Planche Dips.
• Focus on keeping your core tight to prevent sagging or arching of the lower back.
• Practice static planche holds to build foundational strength before attempting Planche Dips.
• Use parallettes or push-up bars if wrist flexibility is a concern.
• Start with partial range of motion dips if full Planche Dips are too challenging initially.
• Maintain a slow and controlled tempo to maximize muscle engagement and minimize injury risk.