Full Planche
Description
The full planche exercise is an advanced bodyweight exercise that involves holding the body parallel to the ground with only the hands touching the floor. It requires a high level of strength, balance, and control in the upper body and core muscles.
Equipment Required
Full Planche Instructions
- Start in a push-up position with your hands shoulder-width apart and your feet together.
- Slowly shift your weight forward until your shoulders are over your hands and your feet are off the ground.
- Engage your core and slowly lower your body until your arms are straight and your body is parallel to the ground.
- Hold this position for as long as you can, aiming for at least 10 seconds.
- To come out of the full planche, slowly lower your feet back to the ground and return to the starting push-up position.
Full Planche Form & Visual
Full Planche Benefits
- Strengthens the entire upper body, including the shoulders, chest, back, and arms
- Improves core stability and balance
- Increases wrist and forearm strength
- Develops body control and coordination
- Challenges the mind and builds mental toughness
- Can be used as a progression towards more advanced gymnastics skills
Full Planche Muscles Worked
- Pectoralis major
- Deltoids
- Triceps
- Abdominals
- Obliques
- Quadriceps
- Glutes
Full Planche Variations & Alternatives
- Straddle planche
- Half lay planche
- Tuck planche
- Adv tuck planche
- Open tuck planche
- Full planche push-ups
- Planche leans
- Planche press